White Rice vs Soy Flour: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
White Rice is generally healthier
White Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (130 vs 335), less sugar (0.1g vs 2g), less sodium (1mg vs 2mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
White Rice
130 kcal
More Protein
Soy Flour
36g
More Fiber
Soy Flour
9g
Less Sugar
White Rice
0.1g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | White Rice | Soy Flour | Difference |
|---|---|---|---|
| Calories | 130kcal✓ | 335kcal | -205.0kcal |
| Protein | 2.7g | 36g✓ | -33.3g |
| Carbohydrates | 28g | 28g | 0.0g |
| Fat | 0.3g✓ | 8g | -7.7g |
| Fiber | 0.4g | 9g✓ | -8.6g |
| Sugar | 0.1g✓ | 2g | -1.9g |
| Sodium | 1mg✓ | 2mg | -1.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
White Rice
Soy Flour
Diet Compatibility
White Rice
Soy Flour
When to Choose White Rice
- ✓Lower in calories (130 vs 335)
- ✓Lower in carbs (28g vs 28g)
- ✓Less sugar (0.1g vs 2g)
- ✓Lower sodium (1mg vs 2mg)
Common Uses
When to Choose Soy Flour
- ✓Higher in protein (36g vs 2.7g)
- ✓More fiber (9g vs 0.4g)
Common Uses
White Rice vs Soy Flour: Nutritional Analysis
Soy Flour is more calorie-dense at 335 calories per 100g compared to 130 for White Rice, a difference of 205 calories. On the protein front, Soy Flour delivers more with 36g per 100g versus 2.7g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of White Rice and Soy Flour tell different nutritional stories. White Rice provides 28g of carbohydrates, 0.3g of fat, and 0.4g of fiber per 100g, while Soy Flour contains 28g carbs, 8g fat, and 9g fiber. The higher fiber content in Soy Flour supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: White Rice contains 0.1g while Soy Flour has 2g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: White Rice is the lower-calorie choice at 130 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Soy Flour provides more protein (36g/100g), supporting muscle repair and growth.
- For sustained energy: Soy Flour offers more fiber (9g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, White Rice or Soy Flour?
Soy Flour has more calories with 335 kcal per 100g, compared to White Rice with 130 kcal. That's a difference of 205 calories per 100g serving.
Is White Rice healthier than Soy Flour?
Based on our nutritional analysis, White Rice is generally the healthier choice, winning in 3 out of 5 key nutritional categories. White Rice has 130 calories, 2.7g protein, and 0.4g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between White Rice and Soy Flour?
Soy Flour has more protein with 36g per 100g, compared to White Rice with 2.7g. Soy Flour provides 33.3g more protein per 100g serving.
Which is better for weight loss, White Rice or Soy Flour?
For weight loss, White Rice is the better choice with only 130 calories per 100g compared to 335 calories in Soy Flour. Soy Flour also offers 9g of fiber per 100g, which helps you feel fuller longer.
Does White Rice or Soy Flour have fewer carbs?
White Rice and Soy Flour have the same carbohydrate content at 28g per 100g.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.