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  6. Soy flour, defatted vs. Wheat flour, whole-grain

Soy flour, defatted vs. Wheat flour, whole-grain — In-Depth Nutrition Comparison

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What are the differences between Soy flour, defatted and Wheat flour, whole-grain?

  • Soy flour, defatted is higher in Copper, Iron, Folate, Potassium, Phosphorus, Magnesium, Vitamin B5, and Fiber, yet Wheat flour, whole-grain is higher in Selenium, and Manganese.
  • Soy flour, defatted's daily need coverage for Copper is 406% more.
  • Soy flour, defatted has 7 times more Folate than Wheat flour, whole-grain. While Soy flour, defatted has 305µg of Folate, Wheat flour, whole-grain has only 44µg.

We used Soy flour, defatted and Wheat flour, whole-grain types in this article.

Infographic

Soy flour, defatted vs Wheat flour, whole-grain infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 207% 72% 210% 347% 1355% 67% 289% 2.6% 394% 9.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 98% 10% 32% 135% 137% 71% 153% 0.26% 530% 337%
Contains more MagnesiumMagnesium +111.7%
Contains more CalciumCalcium +608.8%
Contains more PotassiumPotassium +556.7%
Contains more IronIron +156.7%
Contains more CopperCopper +891.5%
Contains more PhosphorusPhosphorus +88.8%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +34.8%
Contains more SeleniumSelenium +3535.3%
~equal in Zinc ~2.6mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.4% 2.4% 0% 175% 58% 49% 120% 132% 0% 10% 229% 6.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.54% 14% 0% 126% 38% 93% 36% 94% 0% 4.8% 33% 17%
Contains more Vitamin AVitamin A +344.4%
Contains more Vitamin B1Vitamin B1 +39%
Contains more Vitamin B2Vitamin B2 +53.3%
Contains more Vitamin B5Vitamin B5 +230.8%
Contains more Vitamin B6Vitamin B6 +41%
Contains more Vitamin KVitamin K +115.8%
Contains more FolateFolate +593.2%
Contains more Vitamin EVitamin E +491.7%
Contains more Vitamin B3Vitamin B3 +89.8%
Contains more CholineCholine +176.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
51% 34% 7% 6%
Protein: 51.46 g
Fats: 1.22 g
Carbs: 33.92 g
Water: 7.25 g
Other: 6.15 g
13% 3% 72% 11%
Protein: 13.21 g
Fats: 2.5 g
Carbs: 71.97 g
Water: 10.74 g
Other: 1.58 g
Contains more ProteinProtein +289.6%
Contains more OtherOther +289.2%
Contains more FatsFats +104.9%
Contains more CarbsCarbs +112.2%
Contains more WaterWater +48.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated Fat: Sat. Fat 0.136 g
Monounsaturated Fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.533 g
23% 15% 62%
Saturated Fat: Sat. Fat 0.43 g
Monounsaturated Fat: Mono. Fat 0.283 g
Polyunsaturated fat: Poly. Fat 1.167 g
Contains less Sat. FatSaturated Fat -68.4%
Contains more Mono. FatMonounsaturated Fat +36.1%
Contains more Poly. FatPolyunsaturated fat +118.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy flour, defatted Wheat flour, whole-grain
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Soy flour, defatted Wheat flour, whole-grain Opinion
Calories 327kcal 340kcal Wheat flour, whole-grain
Protein 51.46g 13.21g Soy flour, defatted
Fats 1.22g 2.5g Wheat flour, whole-grain
Net carbs 16.42g 61.27g Wheat flour, whole-grain
Carbs 33.92g 71.97g Wheat flour, whole-grain
Magnesium 290mg 137mg Soy flour, defatted
Calcium 241mg 34mg Soy flour, defatted
Potassium 2384mg 363mg Soy flour, defatted
Iron 9.24mg 3.6mg Soy flour, defatted
Sugar 16.42g 0.41g Wheat flour, whole-grain
Fiber 17.5g 10.7g Soy flour, defatted
Copper 4.065mg 0.41mg Soy flour, defatted
Zinc 2.46mg 2.6mg Wheat flour, whole-grain
Starch 57.77g Wheat flour, whole-grain
Phosphorus 674mg 357mg Soy flour, defatted
Sodium 20mg 2mg Wheat flour, whole-grain
Vitamin A 40IU 9IU Soy flour, defatted
Vitamin A RAE 2µg 0µg Soy flour, defatted
Vitamin E 0.12mg 0.71mg Wheat flour, whole-grain
Manganese 3.018mg 4.067mg Wheat flour, whole-grain
Selenium 1.7µg 61.8µg Wheat flour, whole-grain
Vitamin B1 0.698mg 0.502mg Soy flour, defatted
Vitamin B2 0.253mg 0.165mg Soy flour, defatted
Vitamin B3 2.612mg 4.957mg Wheat flour, whole-grain
Vitamin B5 1.995mg 0.603mg Soy flour, defatted
Vitamin B6 0.574mg 0.407mg Soy flour, defatted
Vitamin K 4.1µg 1.9µg Soy flour, defatted
Folate 305µg 44µg Soy flour, defatted
Choline 11.3mg 31.2mg Wheat flour, whole-grain
Saturated Fat 0.136g 0.43g Soy flour, defatted
Monounsaturated Fat 0.208g 0.283g Wheat flour, whole-grain
Polyunsaturated fat 0.533g 1.167g Wheat flour, whole-grain
Tryptophan 0.683mg 0.174mg Soy flour, defatted
Threonine 2.042mg 0.367mg Soy flour, defatted
Isoleucine 2.281mg 0.443mg Soy flour, defatted
Leucine 3.828mg 0.898mg Soy flour, defatted
Lysine 3.129mg 0.359mg Soy flour, defatted
Methionine 0.634mg 0.228mg Soy flour, defatted
Phenylalanine 2.453mg 0.682mg Soy flour, defatted
Valine 2.346mg 0.564mg Soy flour, defatted
Histidine 1.268mg 0.357mg Soy flour, defatted
Fructose 0.05g Wheat flour, whole-grain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy flour, defatted Wheat flour, whole-grain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Soy flour, defatted
35%
Wheat flour, whole-grain
Minerals Daily Need Coverage Score
295%
Soy flour, defatted
150%
Wheat flour, whole-grain

Comparison summary

Which food is lower in Sugar?
Wheat flour, whole-grain
Wheat flour, whole-grain is lower in Sugar (difference - 16.01g)
Which food contains less Sodium?
Wheat flour, whole-grain
Wheat flour, whole-grain contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Soy flour, defatted
Soy flour, defatted is lower in Saturated Fat (difference - 0.294g)
Which food is richer in minerals?
Soy flour, defatted
Soy flour, defatted is relatively richer in minerals
Which food is richer in vitamins?
Soy flour, defatted
Soy flour, defatted is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soy flour, defatted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174275/nutrients
  2. Wheat flour, whole-grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168893/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.