Soy Flour vs. Pine Nut

Nutrition comparison of Soy Flour and Pine Nut

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

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

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

  • Both pine nut and soy flour are high in calories, dietary fiber, iron, potassium and protein.
  • Pine nut has 62% less sugar than soy flour.
  • Pine nut is a great source of Vitamin E.
  • Soy flour has more thiamin, pantothenic acid, Vitamin B6 and folate.
  • Soy flour has signficantly less saturated fat than pine nut.
  • Soy flour is an excellent source of calcium.
Detailed nutritional comparison of soy flour and pine nut 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 Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Pine Nut src

Calories and Carbs

calories

Both pine nut and soy flour are high in calories. Pine nut has 81% more calories than soy flour - pine nut has 673 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 pine nut per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Pine Nut
Protein 50% 8%
Carbohydrates 31% 7%
Fat 20% 85%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and pine nut has 57% less carbohydrates than soy flour - pine nut has 13.1g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both pine nut and soy flour are high in dietary fiber. Soy flour has 332% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Pine nut has 62% less sugar than soy flour - pine nut has 3.6g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both pine nut and soy flour are high in protein. Soy flour has 264% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Soy flour has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin C

Pine nut has more Vitamin C than soy flour - pine nut has 0.8mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Pine nut and soy flour contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin E

Pine nut is a great source of Vitamin E and it has 15 times more Vitamin E than soy flour - pine nut has 9.3mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Pine nut has 12 times more Vitamin K than soy flour - pine nut has 53.9ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

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

Soy Flour Pine Nut
Thiamin 1.088 MG 0.364 MG
Riboflavin 0.28 MG 0.227 MG
Niacin 2.95 MG 4.387 MG
Pantothenic acid 1.55 MG 0.313 MG
Vitamin B6 1.05 MG 0.094 MG
Folate 289 UG 34 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 16 times more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both pine nut and soy flour are high in iron. Soy flour has 48% more iron than pine nut - pine nut has 5.5mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both pine nut and soy flour are high in potassium. Soy flour has 250% more potassium than pine nut - pine nut has 597mg 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 pine nut contain significant amounts of beta-carotene.

Soy Flour Pine Nut
beta-carotene 24 UG 17 UG
lutein + zeaxanthin ~ 9 UG

Omega-3 and Omega-6

omega 3s

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

Soy Flour Pine Nut
alpha linoleic acid 0.555 G 0.164 G
Total 0.555 G 0.164 G

omega 6s

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

Soy Flour Pine Nut
other omega 6 ~ 0.052 G
linoleic acid 3.66 G 33.15 G
Total 3.66 G 33.202 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 Pine Nut .

Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Pine Nut (Nuts, pine nuts, dried) .

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FAQ

Does pine nut or soy flour contain more calories in 100 grams?
Both pine nut and soy flour are high in calories. Pine nut has 80% more calories than soy flour - pine nut has 673 calories in 100g and soy flour has 372 calories.

Is pine nut or soy flour better for protein?
Both pine nut and soy flour are high in protein. Soy flour has 260% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and soy flour has 49.8g of protein.

Does pine nut or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and pine nut has 60% fewer carbohydrates than soy flour - pine nut has 13.1g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does pine nut or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 16 times more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does pine nut or soy flour contain more iron?
Both pine nut and soy flour are high in iron. Soy flour has 50% more iron than pine nut - pine nut has 5.5mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does pine nut or soy flour contain more potassium?
Both pine nut and soy flour are high in potassium. Soy flour has 250% more potassium than pine nut - pine nut has 597mg of potassium in 100 grams and soy flour has 2090mg of potassium.