Soy Flour vs. Brazil Nut
Nutrition comparison of Soy Flour and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and brazil nut:
- Both brazil nut and soy flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Brazil nut has 75% less sugar than soy flour.
- Brazil nut has signficantly more Vitamin E than soy flour.
- Soy flour has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and soy flour are high in calories. Brazil nut has 77% more calories than soy flour - brazil nut has 659 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is much heavier in protein, much heavier in carbs and much lighter in fat compared to brazil nut per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Brazil Nut | |
|---|---|---|
| Protein | 50% | 8% |
| Carbohydrates | 31% | 7% |
| Fat | 20% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and brazil nut has 62% less carbohydrates than soy flour - brazil nut has 11.7g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both brazil nut and soy flour are high in dietary fiber. Soy flour has 113% more dietary fiber than brazil nut - brazil nut has 7.5g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Brazil nut has 75% less sugar than soy flour - brazil nut has 2.3g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Both brazil nut and soy flour are high in protein. Soy flour has 248% more protein than brazil nut - brazil nut has 14.3g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and soy flour has 92% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than soy flour - brazil nut has 0.7mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Soy flour and brazil nut contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than soy flour - brazil nut has 5.7mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Soy flour and brazil nut contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Soy flour has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both soy flour and brazil nut contain significant amounts of thiamin.
| Soy Flour | Brazil Nut | |
|---|---|---|
| Thiamin | 1.088 MG | 0.617 MG |
| Riboflavin | 0.28 MG | 0.035 MG |
| Niacin | 2.95 MG | 0.295 MG |
| Pantothenic acid | 1.55 MG | 0.184 MG |
| Vitamin B6 | 1.05 MG | 0.101 MG |
| Folate | 289 UG | 22 UG |
Minerals
calcium
Both brazil nut and soy flour are high in calcium. Soy flour has 78% more calcium than brazil nut - brazil nut has 160mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both brazil nut and soy flour are high in iron. Soy flour has 237% more iron than brazil nut - brazil nut has 2.4mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both brazil nut and soy flour are high in potassium. Soy flour has 217% more potassium than brazil nut - brazil nut has 659mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Soy Flour | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.036 G |
| Total | 0.555 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than soy flour per 100 grams.
| Soy Flour | Brazil Nut | |
|---|---|---|
| other omega 6 | ~ | 0.018 G |
| linoleic acid | 3.66 G | 24.363 G |
| Total | 3.66 G | 24.381 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Soy Flour g
()
|
Daily Values (%) |
Brazil Nut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brazil nut or soy flour contain more calories in 100 grams?Both brazil nut and soy flour are high in calories. Brazil nut has 80% more calories than soy flour - brazil nut has 659 calories in 100g and soy flour has 372 calories.
Is brazil nut or soy flour better for protein?
Both brazil nut and soy flour are high in protein. Soy flour has 250% more protein than brazil nut - brazil nut has 14.3g of protein per 100 grams and soy flour has 49.8g of protein.
Does brazil nut or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and brazil nut has 60% fewer carbohydrates than soy flour - brazil nut has 11.7g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does brazil nut or soy flour contain more calcium?
Both brazil nut and soy flour are high in calcium. Soy flour has 80% more calcium than brazil nut - brazil nut has 160mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does brazil nut or soy flour contain more iron?
Both brazil nut and soy flour are high in iron. Soy flour has 240% more iron than brazil nut - brazil nut has 2.4mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does brazil nut or soy flour contain more potassium?
Both brazil nut and soy flour are high in potassium. Soy flour has 220% more potassium than brazil nut - brazil nut has 659mg of potassium in 100 grams and soy flour has 2090mg of potassium.