Whole MilkvsFull Fat Soy Flour (Raw)
Whole Milk has 60 calories and 3.3g protein per 100g. Full Fat Soy Flour (Raw) has 434 calories and 38g protein per 100g Full Fat Soy Flour (Raw) has more protein, Whole Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Whole Milk vs Full Fat Soy Flour (Raw)
Go with Whole Milk at just 60 kcal per 100g — 86% 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.
Full Fat Soy Flour (Raw) packs 37.8g of protein per 100g (35% 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.
Whole Milk has only 4.6g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Whole 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 Whole 3.25% Milkfat With Added Vitamin D | Soy Flour Full-fat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 60kcal3% | 434kcal22% | <0.1kcal |
| Protein | 3.3g7% | 38g76% | <0.1g |
| Total Fat | 3.2g4% | 21g26% | <0.1g |
| Saturated Fat | 1.9g9% | 3.0g15% | <0.1g |
| Trans Fat | 0.11g | 0g | +0.11g |
| Cholesterol | 12mg4% | 0mg0% | +12mg |
| Carbohydrates | 4.6g2% | 32g12% | <0.1g |
| Dietary Fiber | — | 9.6g34% | — |
| Sugars | — | 7.5g | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 6.0mcg1% | +26mcg |
| Vitamin C | — | 0mg0% | — |
| Vitamin D | 0.96mcg5% | 0mcg0% | +0.96mcg |
| Vitamin E | <0.1mg0% | 1.9mg13% | <0.1mg |
| Vitamin K | — | 70mcg58% | — |
| Vitamin B6 | <0.1mg4% | 0.46mg27% | <0.1mg |
| Vitamin B12 | 0.54mcg23% | 0mcg0% | +0.54mcg |
| Folate | 0mcg0% | 345mcg86% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.58mg48% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | 1.2mg89% | <0.1mg |
| Niacin (B3) | 0.10mg1% | 4.3mg27% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 38mg2% | 13mg1% | +25mg |
| Calcium | 123mg9% | 206mg16% | <0.1mg |
| Iron | 0mg0% | 6.4mg35% | <0.1mg |
| Potassium | 150mg3% | 2520mg54% | <0.1mg |
| Phosphorus | 101mg8% | 494mg40% | <0.1mg |
| Magnesium | 12mg3% | 429mg102% | <0.1mg |
| Zinc | 0.42mg4% | 3.9mg36% | <0.1mg |
| Copper | <0.1mg0% | 2.9mg324% | <0.1mg |
| Manganese | 0mg0% | 2.3mg99% | <0.1mg |
| Selenium | 1.9mcg3% | 7.5mcg14% | <0.1mcg |
🔬Nutritional Analysis
Calories: Whole Milk is significantly lower in calories at just 60 kcal per 100g compared to 434 kcal for Full Fat Soy Flour (Raw) — that's 623% fewer calories, making Whole Milk the better choice for calorie-conscious diets.
Protein: Full Fat Soy Flour (Raw) provides more protein with 37.8g versus 3.27g per 100g. In terms of protein-to-calorie efficiency, Full Fat Soy Flour (Raw) offers better value for building and maintaining muscle.
Fat: Whole Milk is the leaner option with 3.2g of total fat per 100g compared to 20.6g. Whole Milk has less saturated fat (1.86g vs 2.99g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Whole Milk: 0.96mcg vs 0mcg), Vitamin B12 (Whole Milk: 0.54mcg vs 0mcg), Folate (Full Fat Soy Flour (Raw): 345mcg 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 0.001mg), Manganese (Full Fat Soy Flour (Raw): 2.28mg vs 0mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Whole Milk fits a low-carb or keto diet. Full Fat Soy Flour (Raw) fits a high-protein 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, Whole Milk or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) has more protein with 37.8g per 100g compared to 3.27g for Whole Milk.
- Which is lower in calories, Whole Milk or Full Fat Soy Flour (Raw)?
- Whole Milk is lower in calories with 60 kcal per 100g versus 434 kcal.
- Is Whole Milk or Full Fat Soy Flour (Raw) healthier?
- It depends on your goals. Whole Milk has 60 calories and 3.27g 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, Whole Milk or Full Fat Soy Flour (Raw)?
- Whole Milk is leaner with 3.2g of fat per 100g compared to 20.6g.