Almonds vs Full-Fat Soy Flour: What’s The Difference?
Although almonds and full-fat soy flour belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While almonds belong to the nuts and seeds group, full-fat soy flour belong to legumes food group.
That’s why we decided to create an in-depth article that compares almonds and full-fat soy flour, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how almonds and full-fat soy flour compare specifically.
Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.
Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.
They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.
In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.
Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.
Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.
Almonds is an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).
Full-Fat Soy Flour
Full-fat soy flour is a type of flour made from ground, dehulled soybeans.
It is high in protein and fiber and is a good source of several important nutrients, including potassium, iron, and B vitamins.
Full-fat soy flour has a nutty, slightly sweet flavor and can be used in a variety of vegan and vegetarian dishes, including breads, cookies, and other baked goods.
It can also be used as a protein supplement in smoothies and other plant-based drinks.
In addition to being a nutritious food, full-fat soy flour has been shown to have a number of potential health benefits.
It is a good source of antioxidants, and has been linked to lower levels of cholesterol and improved blood sugar control.
Full-Fat Soy Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin K.
It also contains a good amount of Vitamin E and some Vitamin A.
Almonds vs Full-Fat Soy Flour Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs full-fat soy flour.
This comparison will start by comparing the caloric value of almonds and full-fat soy flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Almonds||Full-Fat Soy Flour|
|Energy||579 kcal||434 kcal|
|Carbs||21.6 g||31.9 g|
|Sugar||4.35 g||7.5 g|
|Fiber||12.5 g||9.6 g|
|Protein||21.2 g||37.8 g|
|Fat||49.9 g||20.6 g|
|Saturated Fat||3.8 g||2.99 g|
Almonds vs Full-Fat Soy Flour Calories
Comparing full-fat soy flour vs almonds for weight loss, full-fat soy flour is slightly lower in calories, with 434 calories per 100 grams, compared to 579 calories per 100 grams of almonds.
However, both almonds and full-fat soy flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Almonds vs Full-Fat Soy Flour Protein
Legumes and most legume products, including almonds and full-fat soy flour, are important sources of plant-based protein.
Full-Fat Soy Flour offers around 44% more protein than almonds.
Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while almonds has 21.2 grams of protein per 100 grams.
Almonds vs Full-Fat Soy Flour Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and full-fat soy flour.
The total amount of carbohydrates is around 32% higher in full-fat soy flour than in almonds. It have 31.9 grams per 100 grams, compared to 21.6 grams in almonds.
There’s less sugar in almonds than in full-fat soy flour, 43% precisely.
One handful of almonds (28 grams) contains 1.2 grams of sugar, while the same amount of full-fat soy flour contains 2.1 grams.
Lastly, let’s take a look at the dietary fiber in almonds and full-fat soy flour.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.5 grams of fiber per portion, almonds is a better source of fiber than full-fat soy flour which almonds offers 2.7 grams per portion.
Almonds vs Full-Fat Soy Flour Fats
Fats in almonds and full-fat soy flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in almonds and full-fat soy flour:
- Almonds: 49.9 grams per 100 grams
- Full-Fat Soy Flour: 20.6 per 100 grams
Speaking of saturated fats, full-fat soy flour is 21% lower in saturated fats.
Full-Fat Soy Flour and almonds contain 3 grams and 3.8 grams of saturated fat per 100 grams, respectively.
Almonds vs Full-Fat Soy Flour Vitamins Content
This section will discuss the vitamin content of almonds and full-fat soy flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Almonds has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
However, full-fat soy flour has a higher amount of vitamin E.
Almonds and full-fat soy flour contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins almonds and full-fat soy flour contain side by side, so you can easily compare them.
|Almonds||Full-Fat Soy Flour|
|Vitamin A||2 IU||120 IU|
|Vitamin B1 (Thiamine)||0.205 mg||0.581 mg|
|Vitamin B2 (Riboflavin)||1.14 mg||1.16 mg|
|Vitamin B3 (Niacin)||3.62 mg||4.32 mg|
|Vitamin B5 (Pantothenic acid)||0.471 mg||1.59 mg|
|Vitamin B6 (Pyroxidine)||0.137 mg||0.461 mg|
|Vitamin B9 (Folate)||44 µg||345 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||25.6 mg||1.95 mg|
|Vitamin K||0||70 µg|
Almonds vs Full-Fat Soy Flour Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and full-fat soy flour comparison focuses on their mineral content.
Almonds is a better source of copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than full-fat soy flour.
On the other hand, full-fat soy flour is a higher amount of calcium.
Check out the table below to learn how almonds and full-fat soy flour compare when it comes to mineral content.
|Almonds||Full-Fat Soy Flour|
|Calcium||269 mg||206 mg|
|Copper||1.03 mg||2.92 mg|
|Iron||3.71 mg||6.37 mg|
|Magnesium||270 mg||429 mg|
|Manganese||2.18 mg||2.28 mg|
|Phosphorus||481 mg||494 mg|
|Potassium||733 mg||2520 mg|
|Selenium||4.1 µg||7.5 µg|
|Sodium||1 mg||13 mg|
|Zinc||3.12 mg||3.92 mg|
The Final Word
Almonds and full-fat soy flour are highly nutritious and a great addition to a plant-based diet.
Both almonds and full-fat soy flour are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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