Nonfat MilkvsFull Fat Soy Flour (Raw)
Nonfat Milk has 34 calories and 3.4g protein per 100g. Full Fat Soy Flour (Raw) has 434 calories and 38g protein per 100g Full Fat Soy Flour (Raw) has more protein, Nonfat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Nonfat Milk vs Full Fat Soy Flour (Raw)
Go with Nonfat Milk at just 34 kcal per 100g — 92% fewer calories.
Full Fat Soy Flour (Raw) will keep you satisfied longer with 9.6g fiber, 37.8g protein, 20.6g fat — fat and protein slow digestion while fiber adds bulk.
Nonfat Milk packs 3.4g of protein per 100g (40% of calories from protein) — the better pick for muscle growth and recovery.
Full Fat Soy Flour (Raw) is the heart-friendlier option with less sodium, more potassium.
Full Fat Soy Flour (Raw) provides 2520mg of potassium per 100g — important for muscle function and hydration.
Nonfat Milk has only 4.9g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Nonfat Milk
No major nutritional red flags stand out per 100g.
Full Fat Soy Flour (Raw)
Calorie-dense at 434 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Milk Nonfat Fluid With Added Vitamin A And Vitamin D (fat Free Or Skim) | Soy Flour Full-fat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 34kcal2% | 434kcal22% | <0.1kcal |
| Protein | 3.4g7% | 38g76% | <0.1g |
| Total Fat | <0.1g0% | 21g26% | <0.1g |
| Saturated Fat | <0.1g0% | 3.0g15% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 3.0mg1% | 0mg0% | +3.0mg |
| Carbohydrates | 4.9g2% | 32g12% | <0.1g |
| Dietary Fiber | — | 9.6g34% | — |
| Sugars | — | 7.5g | — |
| ✨Vitamins | |||
| Vitamin A | 64mcg7% | 6.0mcg1% | +58mcg |
| Vitamin C | — | 0mg0% | — |
| Vitamin D | 1.1mcg6% | 0mcg0% | +1.1mcg |
| Vitamin E | 0mg0% | 1.9mg13% | <0.1mg |
| Vitamin K | — | 70mcg58% | — |
| Vitamin B6 | <0.1mg3% | 0.46mg27% | <0.1mg |
| Vitamin B12 | 0.58mcg24% | 0mcg0% | +0.58mcg |
| Folate | 2.0mcg1% | 345mcg86% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.58mg48% | <0.1mg |
| Riboflavin (B2) | 0.13mg10% | 1.2mg89% | <0.1mg |
| Niacin (B3) | 0.12mg1% | 4.3mg27% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 41mg2% | 13mg1% | +28mg |
| Calcium | 132mg10% | 206mg16% | <0.1mg |
| Iron | 0mg0% | 6.4mg35% | <0.1mg |
| Potassium | 167mg4% | 2520mg54% | <0.1mg |
| Phosphorus | 107mg9% | 494mg40% | <0.1mg |
| Magnesium | 13mg3% | 429mg102% | <0.1mg |
| Zinc | 0.45mg4% | 3.9mg36% | <0.1mg |
| Copper | <0.1mg0% | 2.9mg324% | <0.1mg |
| Manganese | <0.1mg0% | 2.3mg99% | <0.1mg |
| Selenium | 2.0mcg4% | 7.5mcg14% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nonfat Milk is significantly lower in calories at just 34 kcal per 100g compared to 434 kcal for Full Fat Soy Flour (Raw) — that's 1176% fewer calories, making Nonfat Milk the better choice for calorie-conscious diets.
Protein: Full Fat Soy Flour (Raw) has more protein per 100g (37.8g vs 3.43g), but Nonfat Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Nonfat Milk is the leaner option with 0.08g of total fat per 100g compared to 20.6g. Nonfat Milk has less saturated fat (0.049g vs 2.99g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Nonfat Milk: 1.1mcg vs 0mcg), Vitamin E (Full Fat Soy Flour (Raw): 1.95mg vs 0mg), Vitamin B12 (Nonfat Milk: 0.58mcg vs 0mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Full Fat Soy Flour (Raw): 6.37mg vs 0mg), Copper (Full Fat Soy Flour (Raw): 2.92mg vs 0.002mg), Manganese (Full Fat Soy Flour (Raw): 2.28mg vs 0.001mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Nonfat Milk fits a low-carb or keto diet. Full Fat Soy Flour (Raw) fits a high-protein diet. Nonfat Milk fits a low-fat diet. Both fit a low-sodium diet. Full Fat Soy Flour (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nonfat Milk or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) has more protein with 37.8g per 100g compared to 3.43g for Nonfat Milk.
- Which is lower in calories, Nonfat Milk or Full Fat Soy Flour (Raw)?
- Nonfat Milk is lower in calories with 34 kcal per 100g versus 434 kcal.
- Is Nonfat Milk or Full Fat Soy Flour (Raw) healthier?
- It depends on your goals. Nonfat Milk has 34 calories and 3.43g protein per 100g, while Full Fat Soy Flour (Raw) has 434 calories and 37.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nonfat Milk or Full Fat Soy Flour (Raw)?
- Nonfat Milk is leaner with 0.08g of fat per 100g compared to 20.6g.