Which has more protein, Full Fat Soy Flour (Raw) or Greek Yogurt (Nonfat, Plain)?

Full Fat Soy Flour (Raw) has more protein with 37.8g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).

Which is lower in calories, Full Fat Soy Flour (Raw) or Greek Yogurt (Nonfat, Plain)?

Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 434 kcal.

Is Full Fat Soy Flour (Raw) or Greek Yogurt (Nonfat, Plain) healthier?

It depends on your goals. Full Fat Soy Flour (Raw) has 434 calories and 37.8g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.

Which has less fat, Full Fat Soy Flour (Raw) or Greek Yogurt (Nonfat, Plain)?

Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 20.6g.

Which has more fiber, Full Fat Soy Flour (Raw) or Greek Yogurt (Nonfat, Plain)?

Full Fat Soy Flour (Raw) has more fiber with 9.6g per 100g compared to 0.2g.

Full Fat Soy Flour (Raw)vsGreek Yogurt (Nonfat, Plain)

Full Fat Soy Flour (Raw) has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories, while Greek Yogurt (Nonfat, Plain) is leaner.

Full Fat Soy Flour (Raw) has 434 calories and 38g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Full Fat Soy Flour (Raw) has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.

🫘

Full Fat Soy Flour (Raw)Legumes and Legume Products

434

kcal/100g

🥛

Greek Yogurt (Nonfat, Plain)Dairy and Egg Products

kcal/100g

🎯When to Eat What

Goal-based picks for Full Fat Soy Flour (Raw) vs Greek Yogurt (Nonfat, Plain)

⚖️Watching your weight

Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 88% fewer calories.

🫄Staying full longer

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.

💪Building muscle

Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.

❤️Heart health

Full Fat Soy Flour (Raw) is the heart-friendlier option with less sodium, more fiber.

🥑Low-carb or keto

Greek Yogurt (Nonfat, Plain) has only 3.4g carbs per 100g — the clear choice for low-carb diets.

🩸Iron intake

Full Fat Soy Flour (Raw) has 6.4mg of iron per 100g — important for energy and preventing anemia.

⚠️Things to Watch

Full Fat Soy Flour (Raw)

Calorie-dense at 434 kcal per 100g, so portion size matters.

Greek Yogurt (Nonfat, Plain)

No major nutritional red flags stand out per 100g.

🔥Calorie Breakdown

Full Fat Soy Flour (Raw)

434kcal

Protein33%

Carbs27%

Fat40%

Greek Yogurt (Nonfat, Plain)

54kcal

Protein71%

Carbs25%

Fat4%

💪Macronutrient Comparison

Full Fat Soy Flour (Raw)Greek Yogurt (Nonfat, Plain)

Protein✓ Full Fat Soy Flour (Raw)

38g

9.5g

Carbohydrates✓ Full Fat Soy Flour (Raw)

32g

3.4g

Total Fat✓ Greek Yogurt (Nonfat, Plain)

21g

0.24g

Dietary Fiber✓ Full Fat Soy Flour (Raw)

9.6g

0.20g

🕸️Nutrient Profile

Full Fat Soy Flour (Raw)

Greek Yogurt (Nonfat, Plain)

Values as % of Daily Value (capped at 150%)

📊Full Nutrition Comparison

Nutrient	Soy Flour Full-fat	Yogurt Greek Nonfat Plain	Diff
💪Macronutrients
Calories	434kcal22%	54kcal3%	+380kcal
Protein	38g76%	9.5g19%	+28g
Total Fat	21g26%	0.24g0%	+20g
Saturated Fat	3.0g15%	0.14g1%	+2.8g
Trans Fat	0g	<0.1g	<0.1g
Cholesterol	0mg0%	6.0mg2%	<0.1mg
Carbohydrates	32g12%	3.4g1%	+28g
Dietary Fiber	9.6g34%	0.20g1%	+9.4g
Sugars	7.5g	—	—
✨Vitamins
Vitamin A	6.0mcg1%	0mcg0%	+6.0mcg
Vitamin C	0mg0%	0.30mg0%	<0.1mg
Vitamin D	0mcg0%	—	—
Vitamin E	1.9mg13%	—	—
Vitamin K	70mcg58%	—	—
Vitamin B6	0.46mg27%	—	—
Vitamin B12	0mcg0%	—	—
Folate	345mcg86%	—	—
Thiamin (B1)	0.58mg48%	—	—
Riboflavin (B2)	1.2mg89%	—	—
Niacin (B3)	4.3mg27%	—	—
🔶Minerals
Sodium	13mg1%	37mg2%	<0.1mg
Calcium	206mg16%	112mg9%	+94mg
Iron	6.4mg35%	<0.1mg0%	+6.3mg
Potassium	2520mg54%	—	—
Phosphorus	494mg40%	—	—
Magnesium	429mg102%	—	—
Zinc	3.9mg36%	—	—
Copper	2.9mg324%	—	—
Manganese	2.3mg99%	—	—
Selenium	7.5mcg14%	—	—

🔬Nutritional Analysis

Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 434 kcal for Full Fat Soy Flour (Raw) — that's 704% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.

Protein: Full Fat Soy Flour (Raw) has more protein per 100g (37.8g vs 9.53g), but Greek Yogurt (Nonfat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.

Fat: Greek Yogurt (Nonfat, Plain) is the leaner option with 0.24g of total fat per 100g compared to 20.6g. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 2.99g).

Key Vitamins: The most notable vitamin differences are in Vitamin A (Full Fat Soy Flour (Raw): 6mcg vs 0mcg), Vitamin C (Greek Yogurt (Nonfat, Plain): 0.3mg vs 0mg). 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 0.03mg), Sodium (Greek Yogurt (Nonfat, Plain): 37mg vs 13mg), Calcium (Full Fat Soy Flour (Raw): 206mg vs 112mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.

Diet Suitability: Greek Yogurt (Nonfat, Plain) fits a low-carb or keto diet. Full Fat Soy Flour (Raw) fits a high-protein diet. Greek Yogurt (Nonfat, Plain) fits a low-fat diet. Both fit a low-sodium diet. Full Fat Soy Flour (Raw) fits a high-fiber diet.

🔗Related Comparisons

More with Full Fat Soy Flour

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More with Greek Yogurt (Nonfat, Plain)

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❓Frequently Asked Questions

Which has more protein, Full Fat Soy Flour (Raw) or Greek Yogurt (Nonfat, Plain)?: Full Fat Soy Flour (Raw) has more protein with 37.8g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
Which is lower in calories, Full Fat Soy Flour (Raw) or Greek Yogurt (Nonfat, Plain)?: Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 434 kcal.
Is Full Fat Soy Flour (Raw) or Greek Yogurt (Nonfat, Plain) healthier?: It depends on your goals. Full Fat Soy Flour (Raw) has 434 calories and 37.8g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.
Which has less fat, Full Fat Soy Flour (Raw) or Greek Yogurt (Nonfat, Plain)?: Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 20.6g.
Which has more fiber, Full Fat Soy Flour (Raw) or Greek Yogurt (Nonfat, Plain)?: Full Fat Soy Flour (Raw) has more fiber with 9.6g per 100g compared to 0.2g.

Data from USDA FoodData Central. All values per 100g.