Whole Milk vs. Soy Flour

Nutrition comparison of Whole Milk and Soy Flour

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of whole milk versus soy flour (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole milk and soy flour:

  • Both whole milk and soy flour are high in calcium.
  • Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
  • Soy flour is an excellent source of dietary fiber, iron, potassium and protein.
  • Whole milk has signficantly more Vitamin D than soy flour.
Detailed nutritional comparison of whole milk and soy flour is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Whole Milk src
Image of Soy Flour src

Calories and Carbs

calories

Soy flour is high in calories and whole milk has 84% less calories than soy flour - whole milk has 61 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, whole milk is much lighter in protein, much heavier in fat and similar to soy flour for carbs. Whole milk has a macronutrient ratio of 22:30:48 and for soy flour, 49:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Milk Soy Flour
Protein 22% 49%
Carbohydrates 30% 31%
Fat 48% 20%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and whole milk has 84% less carbohydrates than soy flour - whole milk has 4.8g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

The carbs in soy flour are made of 52% dietary fiber, 31% sugar and 17% starch, whereas the carbs in whole milk comprise of 100% sugar.

dietary fiber

Soy flour is an excellent source of dietary fiber and it has more dietary fiber than whole milk - soy flour has 16g of dietary fiber per 100 grams and whole milk does not contain significant amounts.

sugar

Whole milk has 46% less sugar than soy flour - whole milk has 5.1g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Soy flour is an excellent source of protein and it has 14 times more protein than whole milk - whole milk has 3.2g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Whole milk and soy flour contain similar amounts of saturated fat - whole milk has 1.9g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

cholesterol

Soy flour has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin A

Whole milk has 22 times more Vitamin A than soy flour - whole milk has 46ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin D

Whole milk has signficantly more Vitamin D than soy flour - whole milk has 51iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.

Vitamin E

Whole milk and soy flour contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Whole milk and soy flour contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, whole milk contains more Vitamin B12. Both whole milk and soy flour contain significant amounts of riboflavin.

Whole Milk Soy Flour
Thiamin 0.046 MG 1.088 MG
Riboflavin 0.169 MG 0.28 MG
Niacin 0.089 MG 2.95 MG
Pantothenic acid 0.373 MG 1.55 MG
Vitamin B6 0.036 MG 1.05 MG
Folate 5 UG 289 UG
Vitamin B12 0.45 UG ~

Minerals

calcium

Both whole milk and soy flour are high in calcium. Soy flour has 152% more calcium than whole milk - whole milk has 113mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 272 times more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Soy flour is an excellent source of potassium and it has 14 times more potassium than whole milk - whole milk has 132mg of potassium per 100 grams and soy flour has 2090mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Whole Milk Soy Flour
beta-carotene 7 UG 24 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than whole milk per 100 grams.

Whole Milk Soy Flour
alpha linoleic acid 0.075 G 0.555 G
Total 0.075 G 0.555 G

omega 6s

Comparing omega-6 fatty acids, soy flour has more linoleic acid than whole milk per 100 grams.

Whole Milk Soy Flour
linoleic acid 0.12 G 3.66 G
other omega 6 ~ 0.025 G
Total 0.12 G 3.685 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Soy Flour (Soy flour, low-fat) .

Whole Milk g

()
Daily Values (%)

Soy Flour g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does whole milk or soy flour contain more calories in 100 grams?
Soy flour is high in calories and whole milk has 80% less calories than soy flour - whole milk has 61 calories in 100g and soy flour has 372 calories.

Is whole milk or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 14 times more protein than whole milk - whole milk has 3.2g of protein per 100 grams and soy flour has 49.8g of protein.

Does whole milk or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and whole milk has 80% fewer carbohydrates than soy flour - whole milk has 4.8g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in soy flour are made of 50% dietary fiber, 30% sugar and 20% starch, whereas the carbs in whole milk comprise of 100% sugar.

Does whole milk or soy flour contain more calcium?
Both whole milk and soy flour are high in calcium. Soy flour has 150% more calcium than whole milk - whole milk has 113mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does whole milk or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 272 times more iron than whole milk - whole milk has 0.03mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does whole milk or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 14 times more potassium than whole milk - whole milk has 132mg of potassium in 100 grams and soy flour has 2090mg of potassium.