Soy Milk vs. Pistachio
Nutrition comparison of Soy Milk and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and pistachio:
- Both pistachio and soy milk are high in calcium.
- Pistachio has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Pistachio is an excellent source of dietary fiber, iron, potassium and protein.
- Soy milk has 53% less sugar than pistachio.
- Soy milk has signficantly less carbohydrates than pistachio.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and soy milk has 92% less calories than pistachio - pistachio has 572 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Pistachio | |
|---|---|---|
| Protein | 24% | 14% |
| Carbohydrates | 46% | 19% |
| Fat | 31% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has 50 times more dietary fiber than soy milk - pistachio has 10.3g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Soy milk has 53% less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 710% more protein than soy milk - pistachio has 21.1g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and soy milk has 96% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than soy milk - pistachio has 3mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 323% more Vitamin A than pistachio - pistachio has 13ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than pistachio - soy milk has 3.7iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.
Vitamin E
Pistachio has 18 times more Vitamin E than soy milk - pistachio has 2.2mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Pistachio and soy milk contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and pistachio contain significant amounts of riboflavin.
| Soy Milk | Pistachio | |
|---|---|---|
| Thiamin | 0.029 MG | 0.695 MG |
| Riboflavin | 0.184 MG | 0.234 MG |
| Niacin | 0.425 MG | 1.373 MG |
| Pantothenic acid | ~ | 0.513 MG |
| Vitamin B6 | 0.031 MG | 1.122 MG |
| Folate | 9 UG | 51 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both pistachio and soy milk are high in calcium. Soy milk has 15% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Pistachio is an excellent source of iron and it has 860% more iron than soy milk - pistachio has 4mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 725% more potassium than soy milk - pistachio has 1007mg of potassium per 100 grams and soy milk has 122mg 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 Milk | Pistachio | |
|---|---|---|
| beta-carotene | 2 UG | 159 UG |
| lutein + zeaxanthin | ~ | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than soy milk per 100 grams.
| Soy Milk | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.212 G |
| Total | 0.075 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Pistachio | |
|---|---|---|
| linoleic acid | 0.584 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.584 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.
Soy Milk g
()
|
Daily Values (%) |
Pistachio 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 pistachio or soy milk contain more calories in 100 grams?Pistachio is high in calories and soy milk has 90% less calories than pistachio - pistachio has 572 calories in 100g and soy milk has 43 calories.
Does pistachio or soy milk have more carbohydrates?
By weight, soy milk has signficantly fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does pistachio or soy milk contain more calcium?
Both pistachio and soy milk are high in calcium. Soy milk has 20% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does pistachio or soy milk contain more iron?
Pistachio is an abundant source of iron and it has 860% more iron than soy milk - pistachio has 4mg of iron in 100 grams and soy milk has 0.42mg of iron.
Does pistachio or soy milk contain more potassium?
Pistachio is a rich source of potassium and it has 730% more potassium than soy milk - pistachio has 1007mg of potassium in 100 grams and soy milk has 122mg of potassium.