Soy Flour vs Whole Wheat Bread
Complete nutrition comparison per 100g serving
Which is Healthier?
Soy Flour is generally healthier
Soy Flour comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has more protein (36g vs 3.6g), more fiber (9g vs 6.8g), less sugar (2g vs 3.8g), less sodium (2mg vs 421mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Whole Wheat Bread
247 kcal
More Protein
Soy Flour
36g
More Fiber
Soy Flour
9g
Less Sugar
Soy Flour
2g
Visual Comparison
Caloriesper 100g
Soy Flour
335
Whole Wheat Bread
247
Proteinper 100g
Soy Flour
36g
Whole Wheat Bread
3.6g
Carbohydratesper 100g
Soy Flour
28g
Whole Wheat Bread
41g
Fatper 100g
Soy Flour
8g
Whole Wheat Bread
3.6g
Side-by-Side Nutrition Table
| Nutrient | Soy Flour | Whole Wheat Bread | Difference |
|---|---|---|---|
| Calories | 335kcal | 247kcal✓ | +88.0kcal |
| Protein | 36g✓ | 3.6g | +32.4g |
| Carbohydrates | 28g✓ | 41g | -13.0g |
| Fat | 8g | 3.6g✓ | +4.4g |
| Fiber | 9g✓ | 6.8g | +2.2g |
| Sugar | 2g✓ | 3.8g | -1.8g |
| Sodium | 2mg✓ | 421mg | -419.0mg |
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
Whole Wheat Bread
Per 100g:247 calories
Per cup (150g):371 calories
Per serving (85g):210 calories
Diet Compatibility
Soy Flour
High-ProteinVeganVegetarianLow-Sodium
Whole Wheat Bread
VeganVegetarian
When to Choose Soy Flour
- ✓Higher in protein (36g vs 3.6g)
- ✓More fiber (9g vs 6.8g)
- ✓Lower in carbs (28g vs 41g)
- ✓Less sugar (2g vs 3.8g)
- ✓Lower sodium (2mg vs 421mg)
Common Uses
Side dishesBreakfastMeal baseEnergy food
When to Choose Whole Wheat Bread
- ✓Lower in calories (247 vs 335)
Common Uses
Side dishesBreakfastMeal baseEnergy food