Soy Flour vs. Almonds
Nutrition comparison of Soy Flour and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and almonds:
- Both almonds and soy flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond has 53% less sugar than soy flour.
- Almond is an excellent source of Vitamin E.
- Soy flour has 66% less saturated fat than almond.
- Soy flour has more thiamin, pantothenic acid, Vitamin B6 and folate, however, almond contains more riboflavin.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and soy flour are high in calories. Almond has 56% more calories than soy flour - almond has 579 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 almonds per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Almonds | |
|---|---|---|
| Protein | 50% | 14% |
| Carbohydrates | 31% | 14% |
| Fat | 20% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and almond has 30% less carbohydrates than soy flour - almond has 21.6g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both almonds and soy flour are high in dietary fiber. Soy flour has 28% more dietary fiber than almond - almond has 12.5g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Almond has 53% less sugar than soy flour - almond has 4.4g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Both almonds and soy flour are high in protein. Soy flour has 136% more protein than almond - almond has 21.2g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Soy flour has 66% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
trans fat
Both almonds and soy flour are low in trans fat - almond has 0.02g of trans fat per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin A
Soy flour and almonds contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 45 times more Vitamin E than soy flour - almond has 25.6mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Soy flour and almonds contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Soy flour has more thiamin, pantothenic acid, Vitamin B6 and folate, however, almond contains more riboflavin. Both soy flour and almonds contain significant amounts of niacin.
| Soy Flour | Almonds | |
|---|---|---|
| Thiamin | 1.088 MG | 0.205 MG |
| Riboflavin | 0.28 MG | 1.138 MG |
| Niacin | 2.95 MG | 3.618 MG |
| Pantothenic acid | 1.55 MG | 0.471 MG |
| Vitamin B6 | 1.05 MG | 0.137 MG |
| Folate | 289 UG | 44 UG |
Minerals
calcium
Both almonds and soy flour are high in calcium. Soy flour has a little more calcium (6%) than almond by weight - almond has 269mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both almonds and soy flour are high in iron. Soy flour has 121% more iron than almond - almond has 3.7mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both almonds and soy flour are high in potassium. Soy flour has 185% more potassium than almond - almond has 733mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than almond per 100 grams.
| Soy Flour | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.003 G |
| Total | 0.555 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than soy flour per 100 grams.
| Soy Flour | Almonds | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 3.66 G | 12.324 G |
| Total | 3.66 G | 12.326 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 Flour g
()
|
Daily Values (%) |
Almonds 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 almonds or soy flour contain more calories in 100 grams?Both almonds and soy flour are high in calories. Almond has 60% more calories than soy flour - almond has 579 calories in 100g and soy flour has 372 calories.
Is almonds or soy flour better for protein?
Both almonds and soy flour are high in protein. Soy flour has 140% more protein than almond - almond has 21.2g of protein per 100 grams and soy flour has 49.8g of protein.
Does almonds or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and almond has 30% fewer carbohydrates than soy flour - almond has 21.6g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does almonds or soy flour contain more calcium?
Both almonds and soy flour are high in calcium. Soy flour has a little more calcium ( 10%) than almond by weight - almond has 269mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does almonds or soy flour contain more iron?
Both almonds and soy flour are high in iron. Soy flour has 120% more iron than almond - almond has 3.7mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does almonds or soy flour contain more potassium?
Both almonds and soy flour are high in potassium. Soy flour has 190% more potassium than almond - almond has 733mg of potassium in 100 grams and soy flour has 2090mg of potassium.