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. 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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 |
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 .
Soy Flour g
()
|
Daily Values (%) |
Pine 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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||