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.
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.
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.
Soy Flour 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 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.