Soy Milk vs. Pili Nut
Nutrition comparison of Soy Milk and Pili Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
pili nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and pili nut:
- Both pili nut and soy milk are high in calcium.
- Pili nut has more thiamin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more riboflavin and Vitamin B12.
- Pili nut is a great source of protein.
- Pili nut is an excellent source of iron and potassium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Pili Nut (Nuts, pilinuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pili nut is high in calories and soy milk has 94% less calories than pili nut - pili nut has 719 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much heavier in carbs and much lighter in fat compared to pili nut per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for pili nut, 6:2:92 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Pili Nut | |
|---|---|---|
| Protein | 24% | 6% |
| Carbohydrates | 46% | 2% |
| Fat | 31% | 92% |
| Alcohol | ~ | ~ |
carbohydrates
Both pili nut and soy milk are low in carbohydrates - pili nut has 4g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than pili nut - soy milk has 0.2g of dietary fiber per 100 grams and pili nut does not contain significant amounts.
sugar
Pili nut has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and pili nut does not contain significant amounts.
Protein
protein
Pili nut is a great source of protein and it has 315% more protein than soy milk - pili nut has 10.8g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Pili nut is high in saturated fat and soy milk has 99% less saturated fat than pili nut - pili nut has 31.2g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Pili nut and soy milk contain similar amounts of Vitamin C - pili nut has 0.6mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 26 times more Vitamin A than pili nut - pili nut has 2ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than pili nut - soy milk has 3.7iu of Vitamin D per 100 grams and pili nut does not contain significant amounts.
Vitamin E
Soy milk and pili nut contain similar amounts of Vitamin E - soy milk has 0.11mg of Vitamin E per 100 grams and pili nut does not contain significant amounts.
Vitamin K
Soy milk and pili nut contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and pili nut does not contain significant amounts.
The B Vitamins
Pili nut has more thiamin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more riboflavin and Vitamin B12. Both soy milk and pili nut contain significant amounts of niacin.
| Soy Milk | Pili Nut | |
|---|---|---|
| Thiamin | 0.029 MG | 0.913 MG |
| Riboflavin | 0.184 MG | 0.093 MG |
| Niacin | 0.425 MG | 0.519 MG |
| Pantothenic acid | ~ | 0.479 MG |
| Vitamin B6 | 0.031 MG | 0.115 MG |
| Folate | 9 UG | 60 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both pili nut and soy milk are high in calcium. Pili nut has 18% more calcium than soy milk - pili nut has 145mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Pili nut is an excellent source of iron and it has 740% more iron than soy milk - pili nut has 3.5mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Pili nut is an excellent source of potassium and it has 316% more potassium than soy milk - pili nut has 507mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pili nut has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Pili Nut | |
|---|---|---|
| linoleic acid | 0.584 G | 7.605 G |
| Total | 0.584 G | 7.605 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 Milk g
()
|
Daily Values (%) |
Pili Nut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pili nut or soy milk contain more calories in 100 grams?Pili nut is high in calories and soy milk has 90% less calories than pili nut - pili nut has 719 calories in 100g and soy milk has 43 calories.
Does pili nut or soy milk have more carbohydrates?
By weight, both pili nut and soy milk are low in carbohydrates - pili nut has 4g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does pili nut or soy milk contain more calcium?
Both pili nut and soy milk are high in calcium. Pili nut has 20% more calcium than soy milk - pili nut has 145mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does pili nut or soy milk contain more iron?
Pili nut is an abundant source of iron and it has 740% more iron than soy milk - pili nut has 3.5mg of iron in 100 grams and soy milk has 0.42mg of iron.
Does pili nut or soy milk contain more potassium?
Pili nut is a rich source of potassium and it has 320% more potassium than soy milk - pili nut has 507mg of potassium in 100 grams and soy milk has 122mg of potassium.