Chestnuts vs Soy: How Are They Different?

Although chestnuts and soy 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 chestnuts belong to the nuts and seeds group, soy belong to legumes food group.

That’s why we decided to create an in-depth article that compares chestnuts and soy, 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 chestnuts and soy compare specifically.

Chestnuts

Chestnuts (Castanea spp.) are a nut native to the temperate regions of the Northern Hemisphere.

These nuts have a sweet and slightly starchy flavor and are often used in sweet and savory dishes.

Chestnuts are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are lower in fat and calories compared to many other nuts and are a good source of complex carbohydrates, making them a good choice for those watching their carbohydrate intake.

There are many ways to incorporate chestnuts into your diet. They can be eaten raw or roasted and are often peeled and cooked before use.

Chestnuts are often used in sweet dishes, such as chestnut puree or chestnut flour, and used to make chestnut bread or pastries.

They can also be used in savory dishes, such as chestnut stuffing or soup.

Chestnuts are available fresh or canned and are often sold peeled or unpeeled. It is important to store chestnuts in the refrigerator or freezer to keep them fresh, as they can become rancid quickly.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving chestnuts a try.

They are versatile, flavorful, and can be easily incorporated into various dishes.

Chestnuts is an excellent source of Vitamin C.

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin A, and Vitamin B3 (Niacin).

Soy

Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Chestnuts vs Soy Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chestnuts vs soy.

This comparison will start by comparing the caloric value of chestnuts and soy and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Chestnuts vs Soy Calories

Comparing chestnuts vs soy for weight loss, chestnuts is slightly lower in calories, with 224 calories per 100 grams, compared to 446 calories per 100 grams of soy.

However, both chestnuts and soy can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Chestnuts vs Soy Protein

Legumes and most legume products, including chestnuts and soy, are important sources of plant-based protein.

Soy offer around 88% more protein than chestnuts.

Soy have 36.5 grams of protein per 100 grams, while chestnuts has 4.2 grams of protein per 100 grams.

Chestnuts vs Soy 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 chestnuts and soy.

The total amount of carbohydrates is around 38% higher in chestnuts than in soy. It have 49.1 grams per 100 grams, compared to 30.2 grams in soy.

There’s less sugar in chestnuts than in soy, 100% precisely.

One handful of chestnuts (28 grams) contains 0 grams of sugar, while the same amount of soy contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in chestnuts and soy.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.6 grams of fiber per portion, soy are a better source of fiber than chestnuts which offer 0 grams per portion.

Chestnuts vs Soy Fats

Fats in chestnuts and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in chestnuts and soy:

• Chestnuts: 1.1 grams per 100 grams
• Soy: 19.9 per 100 grams

Speaking of saturated fats, chestnuts is 93% lower in saturated fats.

Chestnuts and soy contain 0.2 grams and 2.9 grams of saturated fat per 100 grams, respectively.

Chestnuts vs Soy Vitamins Content

This section will discuss the vitamin content of chestnuts and soy.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Chestnuts has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.

However, soy have a higher amount of vitamin A, vitamin C, and vitamin B6 (Pyroxidine).

Chestnuts and soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins chestnuts and soy contain side by side, so you can easily compare them.

Chestnuts vs Soy 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 chestnuts and soy comparison focuses on their mineral content.

Chestnuts is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than soy.

On the other hand, soy are a higher amount of sodium.

Check out the table below to learn how chestnuts and soy compare when it comes to mineral content.

The Final Word

Chestnuts and soy are highly nutritious and a great addition to a plant-based diet.

Both chestnuts and soy 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.