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Soy flour, full-fat, raw vs. Soy milk — In-Depth Nutrition Comparison

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A recap on the differences between soy flour, full-fat, raw and soy milk

  • Soy milk has less copper, magnesium, manganese, vitamin B2, protein, folate, iron, potassium, phosphorus, and vitamin K.
  • Soy flour, full-fat, raw covers your daily copper needs 310% more than soy milk.
  • Soy milk contains 23 times less vitamin K than soy flour, full-fat, raw. Soy flour, full-fat, raw contains 70µg of vitamin K, while soy milk contains 3µg.

Food varieties used in this article are Soy flour, full-fat, raw and Soymilk, original, and vanilla, unfortified.

Infographic

Soy flour, full-fat, raw vs Soy milk infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 306% 62% 222% 239% 973% 107% 212% 1.7% 297% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +1616%
Contains more CalciumCalcium +724%
Contains more PotassiumPotassium +2031.4%
Contains more IronIron +895.3%
Contains more CopperCopper +2181.3%
Contains more ZincZinc +3166.7%
Contains more PhosphorusPhosphorus +850%
Contains less SodiumSodium -74.5%
Contains more ManganeseManganese +920.2%
Contains more SeleniumSelenium +56.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 39% 145% 268% 81% 95% 106% 0% 175% 259%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.2% 15% 16% 9.6% 22% 18% 0% 7.5% 14%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1672.7%
Contains more Vitamin B1Vitamin B1 +868.3%
Contains more Vitamin B2Vitamin B2 +1581.2%
Contains more Vitamin B3Vitamin B3 +742.1%
Contains more Vitamin B5Vitamin B5 +326.3%
Contains more Vitamin B6Vitamin B6 +498.7%
Contains more Vitamin KVitamin K +2233.3%
Contains more FolateFolate +1816.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy flour, full-fat, raw Soy milk DV% diff.
Copper 2.92mg 0.128mg 310%
Magnesium 429mg 25mg 96%
Manganese 2.275mg 0.223mg 89%
Vitamin B2 1.16mg 0.069mg 84%
Folate 345µg 18µg 82%
Iron 6.37mg 0.64mg 72%
Potassium 2515mg 118mg 71%
Polyunsaturated fat 11.657g 0.961g 71%
Protein 37.81g 3.27g 69%
Phosphorus 494mg 52mg 63%
Vitamin K 70µg 3µg 56%
Vitamin B1 0.581mg 0.06mg 43%
Fiber 9.6g 0.6g 36%
Zinc 3.92mg 0.12mg 35%
Vitamin B6 0.461mg 0.077mg 30%
Choline 190.6mg 23.6mg 30%
Fats 20.65g 1.75g 29%
Vitamin B3 4.32mg 0.513mg 24%
Vitamin B5 1.59mg 0.373mg 24%
Calories 434kcal 54kcal 19%
Calcium 206mg 25mg 18%
Saturated fat 2.987g 0.205g 13%
Vitamin E 1.95mg 0.11mg 12%
Monounsaturated fat 4.561g 0.401g 10%
Carbs 31.92g 6.28g 9%
Selenium 7.5µg 4.8µg 5%
Sodium 13mg 51mg 2%
Vitamin A 6µg 0µg 1%
Protein per 100 calories 8.7g 6.1g N/A
Calories per 10 g protein 115kcal 165kcal N/A
Weight per 100 calories 23g 185g N/A
Unsaturated / Saturated Fat ratio 5.4 6.6 N/A
Net carbs 22.32g 5.68g N/A
Sugar 7.5g 3.99g N/A
Tryptophan 0.502mg 0.038mg 0%
Threonine 1.5mg 0.108mg 0%
Isoleucine 1.675mg 0.114mg 0%
Leucine 2.812mg 0.186mg 0%
Lysine 2.298mg 0.131mg 0%
Methionine 0.466mg 0.027mg 0%
Phenylalanine 1.802mg 0.113mg 0%
Valine 1.724mg 0.117mg 0%
Histidine 0.931mg 0.061mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 21% 32% 5% 4%
Protein: 37.81 g
Fats: 20.65 g
Carbs: 31.92 g
Water: 5.16 g
Other: 4.46 g
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +1056.3%
Contains more FatsFats +1080%
Contains more CarbsCarbs +408.3%
Contains more WaterWater +1606.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.987 g
Monounsaturated fat: Mono. Fat 4.561 g
Polyunsaturated fat: Poly. Fat 11.657 g
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +1037.4%
Contains more Poly. FatPolyunsaturated fat +1113%
Contains less Sat. FatSaturated fat -93.1%

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, full-fat, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174273/nutrients
  2. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.