Soy Flour vs. Almonds

Q: Does almonds or soy flour have more calories?

Both almonds and soy flour are high in calories . Almond has 56% more calories than soy flour - almond has 579 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 almonds per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

Q: Does almonds or soy flour contain more dietary fiber?

Both almonds and soy flour are high in dietary fiber . Soy flour has 28% more dietary fiber than almond - almond has 12.5g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

Q: Does almonds or soy flour have more sugar?

Almond has 53% less sugar than soy flour - almond has 4.4g of sugar per 100 grams and soy flour has 9.3g of sugar.

Q: Does almonds or soy flour contain more protein?

Both almonds and soy flour are high in protein . Soy flour has 136% more protein than almond - almond has 21.2g of protein per 100 grams and soy flour has 49.8g of protein.

Q: Does almonds or soy flour have more saturated fat?

Soy flour has 66% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Q: Does almonds or soy flour contain more Vitamin E?

Almond is an excellent source of Vitamin E and it has 45 times more Vitamin E than soy flour - almond has 25.6mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Nutrition comparison of Soy Flour and Almonds

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

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

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

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

Both almonds and soy flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
Almond has 53% less sugar than soy flour.
Almond is an excellent source of Vitamin E.
Soy flour has 66% less saturated fat than almond.
Soy flour has more thiamin, pantothenic acid, Vitamin B6 and folate, however, almond contains more riboflavin.

Detailed nutritional comparison of soy flour and almonds 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 Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.

Soy Flour src

Almonds src

Calories and Carbs

calories

Both almonds and soy flour are high in calories. Almond has 56% more calories than soy flour - almond has 579 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 almonds per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Soy Flour	Almonds
Protein	50%	14%
Carbohydrates	31%	14%
Fat	20%	72%
Alcohol	~	~

carbohydrates

Soy flour is high in carbohydrates and almond has 30% less carbohydrates than soy flour - almond has 21.6g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both almonds and soy flour are high in dietary fiber. Soy flour has 28% more dietary fiber than almond - almond has 12.5g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Almond has 53% less sugar than soy flour - almond has 4.4g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both almonds and soy flour are high in protein. Soy flour has 136% more protein than almond - almond has 21.2g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Soy flour has 66% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

trans fat

Both almonds and soy flour are low in trans fat - almond has 0.02g of trans fat per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin A

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

Vitamin E

Almond is an excellent source of Vitamin E and it has 45 times more Vitamin E than soy flour - almond has 25.6mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Soy flour and almonds contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

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

	Soy Flour	Almonds
Thiamin	1.088 MG	0.205 MG
Riboflavin	0.28 MG	1.138 MG
Niacin	2.95 MG	3.618 MG
Pantothenic acid	1.55 MG	0.471 MG
Vitamin B6	1.05 MG	0.137 MG
Folate	289 UG	44 UG

Minerals

calcium

Both almonds and soy flour are high in calcium. Soy flour has a little more calcium (6%) than almond by weight - almond has 269mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both almonds and soy flour are high in iron. Soy flour has 121% more iron than almond - almond has 3.7mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both almonds and soy flour are high in potassium. Soy flour has 185% more potassium than almond - almond has 733mg 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	Almonds
beta-carotene	24 UG	1 UG
lutein + zeaxanthin	~	1 UG

Omega-3 and Omega-6

omega 3s

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

	Soy Flour	Almonds
alpha linoleic acid	0.555 G	0.003 G
Total	0.555 G	0.003 G

omega 6s

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

	Soy Flour	Almonds
other omega 6	~	0.002 G
linoleic acid	3.66 G	12.324 G
Total	3.66 G	12.326 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 Almonds .

Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Almonds (Nuts, almonds) .

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
Almonds	100 g

FAQ

Does almonds or soy flour contain more calories in 100 grams?
Both almonds and soy flour are high in calories. Almond has 60% more calories than soy flour - almond has 579 calories in 100g and soy flour has 372 calories.

Is almonds or soy flour better for protein?
Both almonds and soy flour are high in protein. Soy flour has 140% more protein than almond - almond has 21.2g of protein per 100 grams and soy flour has 49.8g of protein.

Does almonds or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and almond has 30% fewer carbohydrates than soy flour - almond has 21.6g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does almonds or soy flour contain more calcium?
Both almonds and soy flour are high in calcium. Soy flour has a little more calcium ( 10%) than almond by weight - almond has 269mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does almonds or soy flour contain more iron?
Both almonds and soy flour are high in iron. Soy flour has 120% more iron than almond - almond has 3.7mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does almonds or soy flour contain more potassium?
Both almonds and soy flour are high in potassium. Soy flour has 190% more potassium than almond - almond has 733mg of potassium in 100 grams and soy flour has 2090mg of potassium.

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