Soy flour, low-fat vs Soybean, curd cheese
Original comparison by NutriVerdict
Bottom line: Soy flour, low-fat is the more nutrient-dense of the two, scoring 88 of 100 to 87 for Soybean, curd cheese.
Soy flour scores slightly higher at 88 of 100 versus soybean curd cheese's 87 of 100. The flour is notably richer in protein, 49.8 g per 100 g against 12.5 g, and in fiber, 16 g versus 0 g in the curd cheese. Calories run higher in the flour too, 372 kcal versus 151 kcal, while sodium is lower, 9 mg against 20 mg.
Choose soy flour for a higher-protein, higher-fiber option, particularly useful in baked goods. Choose the curd cheese when a lower-calorie, ready-to-eat form is preferred, since 151 kcal per 100 g is less than half the flour's count. Both keep sodium modest, so that is not the deciding factor between them.
Head to head, per 100 g
| Metric | Soy flour, low-fat | Soybean, curd cheese |
|---|---|---|
| Nutrient Density Score | 88 | 87 |
| Calories | 372 kcal | 151 kcal |
| Protein | 50 g | 13 g |
| Carbohydrate | 31 g | 6.9 g |
| Dietary fiber | 16 g | 0 g |
| Sugars | 9.3 g | 1.6 g |
| Total fat | 8.9 g | 8.1 g |
| Saturated fat | 1.3 g | 1.2 g |
| Sodium | 9 mg | 20 mg |
| Potassium | 2090 mg | 199 mg |
| Calcium | 285 mg | 188 mg |
| Iron | 8.2 mg | 5.6 mg |
| Magnesium | 285 mg | 228 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 2 ug | 2 ug |
| Vitamin E | 0.6 mg | 0.6 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Soy flour, low-fat healthier than Soybean, curd cheese?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Soy flour, low-fat scores higher, 88 of 100 to 87. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Soy flour, low-fat or Soybean, curd cheese?
Soy flour, low-fat has more protein, 49.8 g per 100 g to 12.5 g.
Which has fewer calories?
Soybean, curd cheese is lower in calories, 151 kcal per 100 g to 372 kcal.
Which has more fiber?
Soy flour, low-fat has more dietary fiber, 16 g per 100 g to 0 g.
Full Soy flour, low-fat profile Full Soybean, curd cheese profile