Soy Flour vs. Walnut

Q: Does walnut or soy flour have more calories?

Both walnut and soy flour are high in calories . Walnut has 76% more calories than soy flour - walnut has 654 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 walnut per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

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

Both walnut and soy flour are high in dietary fiber . Soy flour has 139% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

Q: Does walnut or soy flour have more sugar?

Walnut has 72% less sugar than soy flour - walnut has 2.6g of sugar per 100 grams and soy flour has 9.3g of sugar.

Q: Does walnut or soy flour contain more protein?

Both walnut and soy flour are high in protein . Soy flour has 227% more protein than walnut - walnut has 15.2g of protein per 100 grams and soy flour has 49.8g of protein.

Nutrition comparison of Soy Flour and Walnut

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

We compared the nutritional contents of soy flour versus walnut (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 walnut:

Both walnut and soy flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
Soy flour has more thiamin, niacin, pantothenic acid and folate.
Walnut has 72% less sugar than soy flour.

Detailed nutritional comparison of soy flour and walnut 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 Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.

Soy Flour src

Walnut src

Calories and Carbs

calories

Both walnut and soy flour are high in calories. Walnut has 76% more calories than soy flour - walnut has 654 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 walnut per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Soy Flour	Walnut
Protein	50%	9%
Carbohydrates	31%	8%
Fat	20%	84%
Alcohol	~	~

carbohydrates

Soy flour is high in carbohydrates and walnut has 55% less carbohydrates than soy flour - walnut has 13.7g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both walnut and soy flour are high in dietary fiber. Soy flour has 139% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Walnut has 72% less sugar than soy flour - walnut has 2.6g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both walnut and soy flour are high in protein. Soy flour has 227% more protein than walnut - walnut has 15.2g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Walnut is high in saturated fat and soy flour has 79% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin C

Walnut has more Vitamin C than soy flour - walnut has 1.3mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Walnut and soy flour contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin E

Walnut and soy flour contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Walnut and soy flour contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

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

	Soy Flour	Walnut
Thiamin	1.088 MG	0.341 MG
Riboflavin	0.28 MG	0.15 MG
Niacin	2.95 MG	1.125 MG
Pantothenic acid	1.55 MG	0.57 MG
Vitamin B6	1.05 MG	0.537 MG
Folate	289 UG	98 UG

Minerals

calcium

Both walnut and soy flour are high in calcium. Soy flour has 191% more calcium than walnut - walnut has 98mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both walnut and soy flour are high in iron. Soy flour has 182% more iron than walnut - walnut has 2.9mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both walnut and soy flour are high in potassium. Soy flour has 374% more potassium than walnut - walnut has 441mg 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 walnut contain significant amounts of beta-carotene.

	Soy Flour	Walnut
beta-carotene	24 UG	12 UG
lutein + zeaxanthin	~	9 UG

Omega-3 and Omega-6

omega 3s

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

	Soy Flour	Walnut
alpha linoleic acid	0.555 G	9.08 G
Total	0.555 G	9.08 G

omega 6s

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

	Soy Flour	Walnut
other omega 6	0.025 G	0.063 G
linoleic acid	3.66 G	38.093 G
Total	3.685 G	38.156 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 Walnut (Nuts, walnuts, english) .

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	cup, stirred
Walnut	cup, chopped

FAQ

Does walnut or soy flour contain more calories in 100 grams?
Both walnut and soy flour are high in calories. Walnut has 80% more calories than soy flour - walnut has 654 calories in 100g and soy flour has 372 calories.

Is walnut or soy flour better for protein?
Both walnut and soy flour are high in protein. Soy flour has 230% more protein than walnut - walnut has 15.2g of protein per 100 grams and soy flour has 49.8g of protein.

Does walnut or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and walnut has 60% fewer carbohydrates than soy flour - walnut has 13.7g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does walnut or soy flour contain more calcium?
Both walnut and soy flour are high in calcium. Soy flour has 190% more calcium than walnut - walnut has 98mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does walnut or soy flour contain more iron?
Both walnut and soy flour are high in iron. Soy flour has 180% more iron than walnut - walnut has 2.9mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does walnut or soy flour contain more potassium?
Both walnut and soy flour are high in potassium. Soy flour has 370% more potassium than walnut - walnut has 441mg of potassium in 100 grams and soy flour has 2090mg of potassium.

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