Whole Wheat Flour vs. Soy Protein Powder

Nutrition comparison of Whole Wheat Flour and Soy Protein Powder

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

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

For a quick recap of significant nutrients and differences in whole wheat flour and soy protein powder:

  • Both whole wheat flour and soy protein powder are high in calories, dietary fiber, iron, potassium and protein.
  • Soy protein powder is an excellent source of calcium.
  • Whole wheat flour has more niacin and pantothenic acid, however, soy protein powder contains more folate.
Detailed nutritional comparison of whole wheat flour and soy protein powder 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 Wheat Flour (Wheat flour, whole-grain, soft wheat) and Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Both whole wheat flour and soy protein powder are high in calories. Soy protein powder has 17% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to soy protein powder per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Soy Protein Powder
Protein 11% 57%
Carbohydrates 84% 30%
Fat 5% 13%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and soy protein powder has 61% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.

dietary fiber

Both whole wheat flour and soy protein powder are high in dietary fiber. Whole wheat flour has 96% more dietary fiber than soy protein powder - whole wheat flour has 13.1g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.

sugar

Soy protein powder is high in sugar and whole wheat flour has 95% less sugar than soy protein powder - whole wheat flour has 1g of sugar per 100 grams and soy protein powder has 22.2g of sugar.

Protein

protein

Both whole wheat flour and soy protein powder are high in protein. Soy protein powder has 478% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Whole wheat flour and soy protein powder contain similar amounts of saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

Vitamins

Vitamin A

Whole wheat flour and soy protein powder contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.

Vitamin E

Whole wheat flour has more Vitamin E than soy protein powder - whole wheat flour has 0.53mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.

Vitamin K

Whole wheat flour and soy protein powder contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.

The B Vitamins

Whole wheat flour has more niacin and pantothenic acid, however, soy protein powder contains more folate. Both whole wheat flour and soy protein powder contain significant amounts of thiamin, riboflavin and Vitamin B6.

Whole Wheat Flour Soy Protein Powder
Thiamin 0.297 MG 0.288 MG
Riboflavin 0.188 MG 0.164 MG
Niacin 5.347 MG 2.357 MG
Pantothenic acid 1.011 MG ~
Vitamin B6 0.191 MG 0.164 MG
Folate 28 UG 289 UG

Minerals

calcium

Soy protein powder is an excellent source of calcium and it has 439% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and soy protein powder has 178mg of calcium.

iron

Both whole wheat flour and soy protein powder are high in iron. Soy protein powder has 223% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron per 100 grams and soy protein powder has 12mg of iron.

potassium

Both whole wheat flour and soy protein powder are high in potassium. Soy protein powder has 137% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium per 100 grams and soy protein powder has 933mg of potassium.



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 Wheat Flour (Wheat flour, whole-grain, soft wheat) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does whole wheat flour or soy protein powder contain more calories in 100 grams?
Both whole wheat flour and soy protein powder are high in calories. Soy protein powder has 20% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and soy protein powder has 388 calories.

Is whole wheat flour or soy protein powder better for protein?
Both whole wheat flour and soy protein powder are high in protein. Soy protein powder has 480% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does whole wheat flour or soy protein powder have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and soy protein powder has 60% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and soy protein powder has 28.9g of carbohydrates.

Does whole wheat flour or soy protein powder contain more calcium?
Soy protein powder is a rich source of calcium and it has 440% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does whole wheat flour or soy protein powder contain more iron?
Both whole wheat flour and soy protein powder are high in iron. Soy protein powder has 220% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does whole wheat flour or soy protein powder contain more potassium?
Both whole wheat flour and soy protein powder are high in potassium. Soy protein powder has 140% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and soy protein powder has 933mg of potassium.