Soy Flour vs White Rice
Complete nutrition comparison per 100g serving
Which is Healthier?
White Rice is generally healthier
White Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (130 vs 335), less sugar (0.1g vs 2g), less sodium (1mg vs 2mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
White Rice
130 kcal
More Protein
Soy Flour
36g
More Fiber
Soy Flour
9g
Less Sugar
White Rice
0.1g
Visual Comparison
Caloriesper 100g
Soy Flour
335
White Rice
130
Proteinper 100g
Soy Flour
36g
White Rice
2.7g
Carbohydratesper 100g
Soy Flour
28g
White Rice
28g
Fatper 100g
Soy Flour
8g
White Rice
0.3g
Side-by-Side Nutrition Table
| Nutrient | Soy Flour | White Rice | Difference |
|---|---|---|---|
| Calories | 335kcal | 130kcal✓ | +205.0kcal |
| Protein | 36g✓ | 2.7g | +33.3g |
| Carbohydrates | 28g | 28g | 0.0g |
| Fat | 8g | 0.3g✓ | +7.7g |
| Fiber | 9g✓ | 0.4g | +8.6g |
| Sugar | 2g | 0.1g✓ | +1.9g |
| Sodium | 2mg | 1mg✓ | +1.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Soy Flour
Per 100g:335 calories
Per cup (150g):503 calories
Per serving (85g):285 calories
White Rice
Per 100g:130 calories
Per cup (150g):195 calories
Per serving (85g):111 calories
Diet Compatibility
Soy Flour
High-ProteinVeganVegetarianLow-Sodium
White Rice
VeganVegetarianLow-Sodium
When to Choose Soy Flour
- ✓Higher in protein (36g vs 2.7g)
- ✓More fiber (9g vs 0.4g)
- ✓Lower in carbs (28g vs 28g)
Common Uses
Side dishesBreakfastMeal baseEnergy food
When to Choose White Rice
- ✓Lower in calories (130 vs 335)
- ✓Less sugar (0.1g vs 2g)
- ✓Lower sodium (1mg vs 2mg)
Common Uses
Side dishesBreakfastMeal baseEnergy food