Soy Flour vs. Hazelnut

Nutrition comparison of Soy Flour and Hazelnut

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

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

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

  • Both hazelnut and soy flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hazelnut is an excellent source of Vitamin E.
  • Soy flour has 71% less saturated fat than hazelnut.
  • Soy flour has more thiamin, riboflavin and folate.
Detailed nutritional comparison of soy flour and hazelnut 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 Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Hazelnut src

Calories and Carbs

calories

Both hazelnut and soy flour are high in calories. Hazelnut has 74% more calories than soy flour - hazelnut has 646 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 hazelnut per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Hazelnut
Protein 50% 9%
Carbohydrates 31% 10%
Fat 20% 81%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and hazelnut has 43% less carbohydrates than soy flour - hazelnut has 17.6g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both hazelnut and soy flour are high in dietary fiber. Soy flour has 70% more dietary fiber than hazelnut - hazelnut has 9.4g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Hazelnut has 48% less sugar than soy flour - hazelnut has 4.9g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both hazelnut and soy flour are high in protein. Soy flour has 231% more protein than hazelnut - hazelnut has 15g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Soy flour has 71% less saturated fat than hazelnut - hazelnut has 4.5g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin C

Hazelnut has more Vitamin C than soy flour - hazelnut has 3.8mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Hazelnut and soy flour contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin E

Hazelnut is an excellent source of Vitamin E and it has 26 times more Vitamin E than soy flour - hazelnut has 15.3mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Soy flour and hazelnut contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.

The B Vitamins

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

Soy Flour Hazelnut
Thiamin 1.088 MG 0.338 MG
Riboflavin 0.28 MG 0.123 MG
Niacin 2.95 MG 2.05 MG
Pantothenic acid 1.55 MG 0.923 MG
Vitamin B6 1.05 MG 0.62 MG
Folate 289 UG 88 UG

Minerals

calcium

Both hazelnut and soy flour are high in calcium. Soy flour has 132% more calcium than hazelnut - hazelnut has 123mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both hazelnut and soy flour are high in iron. Soy flour has 87% more iron than hazelnut - hazelnut has 4.4mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both hazelnut and soy flour are high in potassium. Soy flour has 177% more potassium than hazelnut - hazelnut has 755mg 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, both soy flour and hazelnut contain significant amounts of beta-carotene.

Soy Flour Hazelnut
beta-carotene 24 UG 36 UG
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Soy Flour Hazelnut
alpha linoleic acid 0.555 G 0.06 G
Total 0.555 G 0.06 G

omega 6s

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

Soy Flour Hazelnut
other omega 6 0.025 G 0.06 G
linoleic acid 3.66 G 8.403 G
Total 3.685 G 8.463 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 Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .

Soy Flour 88g

( cup, stirred )
Daily Values (%)

Hazelnut 28g

( oz )
327KCAL 16%
79% calories
183KCAL 9%
27G 11%
440% carbohydrates
5G 2%
14G 56%
419% dietary fiber
2.7G 11%
8.2G 486% sugar 1.4G
7.8G 12%
total fat 131%
18G 28%
1.1G 6%
saturated fat 18%
1.3G 7%
1.3G monounsaturated fat 900% 13G
3.7G 54% polyunsaturated fat 2.4G
7.9MG 1%
>999% sodium
Vitamins and Minerals
1.8UG 0.3%
112% Vitamin A
0.85UG 0.1%
Vitamin C >999%
1.1MG 1%
251MG 25%
617% calcium
35MG 4%
7.2MG 40%
500% iron
1.2MG 7%
251MG 81%
412% magnesium
49MG 16%
1839MG 80%
759% potassium
214MG 9%
0.96MG 87%
859% thiamin (Vit B1)
0.1MG 9%
0.25MG 22%
731% riboflavin (Vit B2)
0.03MG 3%
2.6MG 19%
348% niacin (Vit B3)
0.58MG 4%
0.92MG 71%
411% Vitamin B6
0.18MG 14%
1.4MG 27%
438% pantothenic acid (Vit B5)
0.26MG 5%
254UG 64%
916% folate (Vit B9)
25UG 6%
0.48MG 3%
Vitamin E 796%
4.3MG 29%
3.4UG 4%
>999% Vitamin K
44G 88%
923% protein
4.3G 9%
169MG 40%
>999% choline
1.4MG 117%
180% copper
0.5MG 41%
2.8MG 154%
75% manganese
1.6MG 87%
594MG 85%
575% phosphorus
88MG 13%
52UG 94%
>999% selenium
1.2UG 2%
3.6MG 45%
407% zinc
0.71MG 9%
4.1G 477% Water 0.71G
4.6G >999% Starch 0.31G


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

FAQ

Does hazelnut or soy flour contain more calories in 100 grams?
Both hazelnut and soy flour are high in calories. Hazelnut has 70% more calories than soy flour - hazelnut has 646 calories in 100g and soy flour has 372 calories.

Is hazelnut or soy flour better for protein?
Both hazelnut and soy flour are high in protein. Soy flour has 230% more protein than hazelnut - hazelnut has 15g of protein per 100 grams and soy flour has 49.8g of protein.

Does hazelnut or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and hazelnut has 40% fewer carbohydrates than soy flour - hazelnut has 17.6g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does hazelnut or soy flour contain more calcium?
Both hazelnut and soy flour are high in calcium. Soy flour has 130% more calcium than hazelnut - hazelnut has 123mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does hazelnut or soy flour contain more iron?
Both hazelnut and soy flour are high in iron. Soy flour has 90% more iron than hazelnut - hazelnut has 4.4mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does hazelnut or soy flour contain more potassium?
Both hazelnut and soy flour are high in potassium. Soy flour has 180% more potassium than hazelnut - hazelnut has 755mg of potassium in 100 grams and soy flour has 2090mg of potassium.