Soy Flour vs. Hazelnut

Q: Does hazelnut or soy flour have more 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:

Q: Does hazelnut or soy flour contain more 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.

Q: Does hazelnut or soy flour contain more 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.

Q: Does hazelnut or soy flour have more 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.

Q: Does hazelnut or soy flour contain more 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.

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].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Micronutrients
Omegas
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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.

Soy Flour src

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 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 Hazelnut .

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 g ()	Daily Values (%)
KCAL %	calories	KCAL %
G %	carbohydrates	G %
G %	dietary fiber	G %
G	sugar	G
G %	total fat	G %
G %	saturated fat	G %
G	monounsaturated fat	G
G	polyunsaturated fat	G
G	trans fat	G
MG	cholesterol	MG
MG %	sodium	MG %
	Vitamins and Minerals
UG %	Vitamin A	UG %
MG %	Vitamin C	MG %
IU %	Vitamin D	IU %
MG %	calcium	MG %
MG %	iron	MG %
MG %	magnesium	MG %
MG %	potassium	MG %
MG %	thiamin (Vit B1)	MG %
MG %	riboflavin (Vit B2)	MG %
MG %	niacin (Vit B3)	MG %
MG %	Vitamin B6	MG %
MG %	pantothenic acid (Vit B5)	MG %
UG %	folate (Vit B9)	UG %
UG %	Vitamin B12	UG %
MG %	Vitamin E	MG %
UG %	Vitamin K	UG %
G %	protein	G %
UG %	biotin (Vit B7)	UG %
MG %	choline	MG %
MG %	chlorine	MG %
UG %	chromium	UG %
MG %	copper	MG %
UG %	fluoride	UG %
UG %	iodine	UG %
MG %	manganese	MG %
UG %	molybdenum	UG %
MG %	phosphorus	MG %
UG %	selenium	UG %
MG %	zinc	MG %
G	Water	G
G	Starch	G
G	Alcohol	G

Food	Amount	Action
Soy Flour	100 g
Hazelnut	100 g

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.

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