Full Fat Soy Flour (Raw)vsGreek Yogurt (Low Fat, Plain)
Full Fat Soy Flour (Raw) has 434 calories and 38g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Full Fat Soy Flour (Raw) has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Full Fat Soy Flour (Raw) vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 83% 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.
Greek Yogurt (Low Fat, Plain) packs 9.9g of protein per 100g (55% 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 fiber, more potassium.
Full Fat Soy Flour (Raw) provides 2520mg of potassium per 100g — important for muscle function and hydration.
Greek Yogurt (Low Fat, Plain) has only 3.9g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Full Fat Soy Flour (Raw)
Calorie-dense at 434 kcal per 100g, so portion size matters.
Greek Yogurt (Low Fat, Plain)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Soy Flour Full-fat | Yogurt Greek Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 434kcal22% | 73kcal4% | +361kcal |
| Protein | 38g76% | 9.9g20% | +28g |
| Total Fat | 21g26% | 1.9g2% | +19g |
| Saturated Fat | 3.0g15% | 1.2g6% | +1.8g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 10mg3% | <0.1mg |
| Carbohydrates | 32g12% | 3.9g1% | +28g |
| Dietary Fiber | 9.6g34% | 0g0% | +9.6g |
| Sugars | 7.5g | 3.6g | +3.9g |
| ✨Vitamins | |||
| Vitamin A | 6.0mcg1% | 90mcg10% | <0.1mcg |
| Vitamin C | 0mg0% | 0.80mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.9mg13% | <0.1mg0% | +1.9mg |
| Vitamin K | 70mcg58% | 0.20mcg0% | +70mcg |
| Vitamin B6 | 0.46mg27% | <0.1mg3% | +0.41mg |
| Vitamin B12 | 0mcg0% | 0.52mcg22% | <0.1mcg |
| Folate | 345mcg86% | 12mcg3% | +333mcg |
| Thiamin (B1) | 0.58mg48% | <0.1mg4% | +0.54mg |
| Riboflavin (B2) | 1.2mg89% | 0.23mg18% | +0.93mg |
| Niacin (B3) | 4.3mg27% | 0.20mg1% | +4.1mg |
| 🔶Minerals | |||
| Sodium | 13mg1% | 34mg1% | <0.1mg |
| Calcium | 206mg16% | 115mg9% | +91mg |
| Iron | 6.4mg35% | <0.1mg0% | +6.3mg |
| Potassium | 2520mg54% | 141mg3% | +2379mg |
| Phosphorus | 494mg40% | 137mg11% | +357mg |
| Magnesium | 429mg102% | 11mg3% | +418mg |
| Zinc | 3.9mg36% | 0.60mg5% | +3.3mg |
| Copper | 2.9mg324% | <0.1mg2% | +2.9mg |
| Manganese | 2.3mg99% | <0.1mg0% | +2.3mg |
| Selenium | 7.5mcg14% | 12mcg23% | <0.1mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 434 kcal for Full Fat Soy Flour (Raw) — that's 495% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Full Fat Soy Flour (Raw) has more protein per 100g (37.8g vs 9.95g), but Greek Yogurt (Low Fat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Greek Yogurt (Low Fat, Plain) is the leaner option with 1.92g of total fat per 100g compared to 20.6g. Greek Yogurt (Low Fat, Plain) has less saturated fat (1.23g vs 2.99g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Greek Yogurt (Low Fat, Plain): 0.8mg vs 0mg), Vitamin K (Full Fat Soy Flour (Raw): 70mcg vs 0.2mcg), Vitamin B12 (Greek Yogurt (Low Fat, Plain): 0.52mcg 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 Manganese (Full Fat Soy Flour (Raw): 2.28mg vs 0.007mg), Iron (Full Fat Soy Flour (Raw): 6.37mg vs 0.04mg), Copper (Full Fat Soy Flour (Raw): 2.92mg vs 0.021mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Greek Yogurt (Low Fat, Plain) fits a low-carb or keto diet. Full Fat Soy Flour (Raw) fits a high-protein diet. Greek Yogurt (Low Fat, Plain) fits a low-fat diet. Both fit a low-sodium diet. Full Fat Soy Flour (Raw) fits a high-fiber diet.
🔗Related Comparisons
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❓Frequently Asked Questions
- Which has more protein, Full Fat Soy Flour (Raw) or Greek Yogurt (Low Fat, Plain)?
- Full Fat Soy Flour (Raw) has more protein with 37.8g per 100g compared to 9.95g for Greek Yogurt (Low Fat, Plain).
- Which is lower in calories, Full Fat Soy Flour (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 434 kcal.
- Is Full Fat Soy Flour (Raw) or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Full Fat Soy Flour (Raw) has 434 calories and 37.8g protein per 100g, while Greek Yogurt (Low Fat, Plain) has 73 calories and 9.95g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Full Fat Soy Flour (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 20.6g.
- Which has more fiber, Full Fat Soy Flour (Raw) or Greek Yogurt (Low Fat, Plain)?
- Full Fat Soy Flour (Raw) has more fiber with 9.6g per 100g compared to 0g.