Soy Flour vs. Pistachio

Nutrition comparison of Soy Flour and Pistachio

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of soy flour versus pistachio (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in soy flour and pistachio:

  • Both pistachio and soy flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Soy flour has more niacin, pantothenic acid and folate.
Detailed nutritional comparison of soy flour and pistachio is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Pistachio src

Calories and Carbs

calories

Both pistachio and soy flour are high in calories. Pistachio has 54% more calories than soy flour - pistachio has 572 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, soy flour is much heavier in protein, heavier in carbs and much lighter in fat compared to pistachio per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Pistachio
Protein 50% 14%
Carbohydrates 31% 19%
Fat 20% 68%
Alcohol ~ ~

carbohydrates

Pistachio and soy flour contain similar amounts of carbs - pistachio has 28.3g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both pistachio and soy flour are high in dietary fiber. Soy flour has 55% more dietary fiber than pistachio - pistachio has 10.3g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Pistachio and soy flour contain similar amounts of sugar - pistachio has 7.7g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both pistachio and soy flour are high in protein. Soy flour has 137% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Pistachio is high in saturated fat and soy flour has 77% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin C

Pistachio has more Vitamin C than soy flour - pistachio has 3mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Pistachio and soy flour contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin E

Pistachio has 295% more Vitamin E than soy flour - pistachio has 2.2mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Pistachio and soy flour contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

Soy flour has more niacin, pantothenic acid and folate. Both soy flour and pistachio contain significant amounts of thiamin, riboflavin and Vitamin B6.

Soy Flour Pistachio
Thiamin 1.088 MG 0.695 MG
Riboflavin 0.28 MG 0.234 MG
Niacin 2.95 MG 1.373 MG
Pantothenic acid 1.55 MG 0.513 MG
Vitamin B6 1.05 MG 1.122 MG
Folate 289 UG 51 UG

Minerals

calcium

Both pistachio and soy flour are high in calcium. Soy flour has 166% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both pistachio and soy flour are high in iron. Soy flour has 103% more iron than pistachio - pistachio has 4mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both pistachio and soy flour are high in potassium. Soy flour has 109% more potassium than - pistachio has 1007mg of potassium per 100 grams and soy flour has 2090mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Soy Flour Pistachio
beta-carotene 24 UG 159 UG
lutein + zeaxanthin ~ 1160 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than pistachio per 100 grams.

Soy Flour Pistachio
alpha linoleic acid 0.555 G 0.212 G
Total 0.555 G 0.212 G

omega 6s

Comparing omega-6 fatty acids, pistachio has more linoleic acid than soy flour per 100 grams.

Soy Flour Pistachio
other omega 6 ~ 0.005 G
linoleic acid 3.66 G 13.125 G
Total 3.66 G 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

Soy Flour 88g

( cup, stirred )
Daily Values (%)

Pistachio 123g

( cup )
327KCAL 16%
calories 115%
704KCAL 35%
27G 11%
carbohydrates 30%
35G 14%
14G 56%
8% dietary fiber
13G 51%
8.2G sugar 16% 9.5G
7.8G 12%
total fat 618%
56G 88%
1.1G 6%
saturated fat 527%
6.9G 39%
1.3G monounsaturated fat >999% 30G
3.7G polyunsaturated fat 332% 16G
7.9MG 1%
7% sodium
7.4MG 1%
Vitamins and Minerals
1.8UG 0.3%
Vitamin A 789%
16UG 2%
Vitamin C >999%
3.7MG 5%
251MG 25%
90% calcium
132MG 13%
7.2MG 40%
44% iron
5MG 28%
251MG 81%
87% magnesium
134MG 43%
1839MG 80%
48% potassium
1239MG 54%
0.96MG 87%
13% thiamin (Vit B1)
0.85MG 78%
0.25MG 22%
riboflavin (Vit B2) 16%
0.29MG 26%
2.6MG 19%
53% niacin (Vit B3)
1.7MG 12%
0.92MG 71%
Vitamin B6 52%
1.4MG 106%
1.4MG 27%
122% pantothenic acid (Vit B5)
0.63MG 13%
254UG 64%
303% folate (Vit B9)
63UG 16%
0.48MG 3%
Vitamin E 462%
2.7MG 18%
3.4UG 4%
Vitamin K 371%
16UG 18%
44G 88%
69% protein
26G 52%
169MG 40%
92% choline
88MG 21%
1.4MG 117%
copper 14%
1.6MG 133%
2.8MG 154%
87% manganese
1.5MG 85%
594MG 85%
3% phosphorus
577MG 82%
52UG 94%
333% selenium
12UG 22%
3.6MG 45%
24% zinc
2.9MG 36%
4.1G 78% Water 2.3G
4.6G 171% Starch 1.7G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does pistachio or soy flour contain more calories in 100 grams?
Both pistachio and soy flour are high in calories. Pistachio has 50% more calories than soy flour - pistachio has 572 calories in 100g and soy flour has 372 calories.

Is pistachio or soy flour better for protein?
Both pistachio and soy flour are high in protein. Soy flour has 140% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and soy flour has 49.8g of protein.

Does pistachio or soy flour have more carbohydrates?
By weight, pistachio and soy flour contain similar amounts of carbs - pistachio has 28.3g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does pistachio or soy flour contain more calcium?
Both pistachio and soy flour are high in calcium. Soy flour has 170% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does pistachio or soy flour contain more iron?
Both pistachio and soy flour are high in iron. Soy flour has 100% more iron than pistachio - pistachio has 4mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does pistachio or soy flour contain more potassium?
Both pistachio and soy flour are high in potassium. Soy flour has 110% more potassium than - pistachio has 1007mg of potassium in 100 grams and soy flour has 2090mg of potassium.