Soy Flour vs. Pecan

Nutrition comparison of Soy Flour and Pecan

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

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

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

  • Both pecan and soy flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Pecan has 57% less sugar than soy flour.
  • Soy flour has more riboflavin, niacin, Vitamin B6 and folate.
Detailed nutritional comparison of soy flour and pecan 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 Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Pecan src

Calories and Carbs

calories

Both pecan and soy flour are high in calories. Pecan has 86% more calories than soy flour - pecan has 691 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 pecan per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Pecan
Protein 50% 5%
Carbohydrates 31% 8%
Fat 20% 88%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and pecan has 55% less carbohydrates than soy flour - pecan has 13.9g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

The carbs in pecan are made of 68% dietary fiber, 28% sugar and 3% starch, whereas the carbs in soy flour comprise of 52% dietary fiber, 31% sugar and 17% starch.

dietary fiber

Both pecan and soy flour are high in dietary fiber. Soy flour has 67% more dietary fiber than pecan - pecan has 9.6g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Pecan has 57% less sugar than soy flour - pecan has 4g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both pecan and soy flour are high in protein. Soy flour has 443% more protein than pecan - pecan has 9.2g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Pecan is high in saturated fat and soy flour has 79% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin C

Pecan has more Vitamin C than soy flour - pecan has 1.1mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Pecan and soy flour contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin E

Pecan and soy flour contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Pecan and soy flour contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

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

Soy Flour Pecan
Thiamin 1.088 MG 0.66 MG
Riboflavin 0.28 MG 0.13 MG
Niacin 2.95 MG 1.167 MG
Pantothenic acid 1.55 MG 0.863 MG
Vitamin B6 1.05 MG 0.21 MG
Folate 289 UG 22 UG

Minerals

calcium

Both pecan and soy flour are high in calcium. Soy flour has 307% more calcium than pecan - pecan has 70mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both pecan and soy flour are high in iron. Soy flour has 224% more iron than pecan - pecan has 2.5mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both pecan and soy flour are high in potassium. Soy flour has 410% more potassium than pecan - pecan has 410mg 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 pecan contain significant amounts of beta-carotene.

Soy Flour Pecan
beta-carotene 24 UG 29 UG
lutein + zeaxanthin ~ 17 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both soy flour and pecan contain significant amounts of alpha linoleic acid (ALA).

Soy Flour Pecan
alpha linoleic acid 0.555 G 0.986 G
Total 0.555 G 0.986 G

omega 6s

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

Soy Flour Pecan
other omega 6 0.025 G 0.069 G
linoleic acid 3.66 G 20.628 G
Total 3.685 G 20.697 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.

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

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FAQ

Does pecan or soy flour contain more calories in 100 grams?
Both pecan and soy flour are high in calories. Pecan has 90% more calories than soy flour - pecan has 691 calories in 100g and soy flour has 372 calories.

Is pecan or soy flour better for protein?
Both pecan and soy flour are high in protein. Soy flour has 440% more protein than pecan - pecan has 9.2g of protein per 100 grams and soy flour has 49.8g of protein.

Does pecan or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and pecan has 60% fewer carbohydrates than soy flour - pecan has 13.9g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in pecan are made of 70% dietary fiber, 30% sugar and 0% starch, whereas the carbs in soy flour comprise of 50% dietary fiber, 30% sugar and 20% starch.

Does pecan or soy flour contain more calcium?
Both pecan and soy flour are high in calcium. Soy flour has 310% more calcium than pecan - pecan has 70mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does pecan or soy flour contain more iron?
Both pecan and soy flour are high in iron. Soy flour has 220% more iron than pecan - pecan has 2.5mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does pecan or soy flour contain more potassium?
Both pecan and soy flour are high in potassium. Soy flour has 410% more potassium than pecan - pecan has 410mg of potassium in 100 grams and soy flour has 2090mg of potassium.