Soy Flour vs. Cashews

Nutrition comparison of Soy Flour and Cashews

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

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

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

  • Both cashews and soy flour are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Soy flour has more beta-carotene than cashew, however, cashew contains more lutein + zeaxanthin than soy flour.
  • Soy flour has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Soy flour is an excellent source of calcium.
Detailed nutritional comparison of soy flour and cashews 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 Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Cashews src

Calories and Carbs

calories

Both cashews and soy flour are high in calories. Cashew has 49% more calories than soy flour - cashew has 553 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 cashews per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Cashews
Protein 50% 12%
Carbohydrates 31% 21%
Fat 20% 67%
Alcohol ~ ~

carbohydrates

Both cashews and soy flour are high in carbohydrates. Cashew is very similar to cashew for carbohydrates - cashew has 30.2g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both cashews and soy flour are high in dietary fiber. Soy flour has 385% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Cashews and soy flour contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both cashews and soy flour are high in protein. Soy flour has 173% more protein than cashew - cashew has 18.2g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Cashew is high in saturated fat and soy flour has 83% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin C

Cashews and soy flour contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Soy flour and cashews contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and cashew does not contain significant amounts.

Vitamin E

Cashews and soy flour contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Cashew has 774% more Vitamin K than soy flour - cashew has 34.1ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

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

Soy Flour Cashews
Thiamin 1.088 MG 0.423 MG
Riboflavin 0.28 MG 0.058 MG
Niacin 2.95 MG 1.062 MG
Pantothenic acid 1.55 MG 0.864 MG
Vitamin B6 1.05 MG 0.417 MG
Folate 289 UG 25 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 670% more calcium than cashew - cashew has 37mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both cashews and soy flour are high in iron. Soy flour has 23% more iron than cashew - cashew has 6.7mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both cashews and soy flour are high in potassium. Soy flour has 217% more potassium than cashew - cashew has 660mg 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 has more beta-carotene than cashew per 100 grams, however, cashew contains more lutein + zeaxanthin than soy flour per 100 grams.

Soy Flour Cashews
beta-carotene 24 UG ~
lutein + zeaxanthin ~ 22 UG

Omega-3 and Omega-6

omega 3s

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

Soy Flour Cashews
alpha linoleic acid 0.555 G 0.062 G
Total 0.555 G 0.062 G

omega 6s

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

Soy Flour Cashews
other omega 6 0.025 G 0.266 G
linoleic acid 3.66 G 7.782 G
Total 3.685 G 8.048 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Soy Flour or Cashews .

Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Cashews (Nuts, cashew nuts, raw) .

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FAQ

Does cashews or soy flour contain more calories in 100 grams?
Both cashews and soy flour are high in calories. Cashew has 50% more calories than soy flour - cashew has 553 calories in 100g and soy flour has 372 calories.

Is cashews or soy flour better for protein?
Both cashews and soy flour are high in protein. Soy flour has 170% more protein than cashew - cashew has 18.2g of protein per 100 grams and soy flour has 49.8g of protein.

Does cashews or soy flour have more carbohydrates?
By weight, both cashews and soy flour are high in carbohydrates. cashew is very similar to cashew for carbohydrates - cashew has 30.2g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does cashews or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 670% more calcium than cashew - cashew has 37mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does cashews or soy flour contain more iron?
Both cashews and soy flour are high in iron. Soy flour has 20% more iron than cashew - cashew has 6.7mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does cashews or soy flour contain more potassium?
Both cashews and soy flour are high in potassium. Soy flour has 220% more potassium than cashew - cashew has 660mg of potassium in 100 grams and soy flour has 2090mg of potassium.