Pecans vs Full-Fat Soy Flour: Which Is Healthier?

Although pecans 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 pecans 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 pecans 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 pecans and full-fat soy flour compare specifically.
Pecans
Pecans (Carya illinoinensis) are a type of nut that is native to the United States and are now grown in many parts of the world.
These nuts have a sweet and slightly buttery flavor and are often used in sweet and savory dishes.
Pecans are a good source of nutrients, including protein, fiber, and vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate pecans into your diet.
They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes.
Pecans are also available in various forms, including whole, chopped, and ground into flour.
Pecans are widely available and can be found at most grocery stores. They are often sold roasted or raw and can be purchased with or without the shell.
It is vital to store pecans in the refrigerator or freezer to keep them fresh and prevent them from going rancid.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pecans a try.
They are flavorful, versatile, and have a variety of health benefits.
Pecans is an excellent source of Vitamin B1 (Thiamine).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.
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.
Pecans 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 pecans vs full-fat soy flour.
This comparison will start by comparing the caloric value of pecans and full-fat soy flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Pecans | Full-Fat Soy Flour | |
---|---|---|
Energy | 691 kcal | 434 kcal |
Carbs | 13.9 g | 31.9 g |
Sugar | 3.97 g | 7.5 g |
Fiber | 9.6 g | 9.6 g |
Protein | 9.17 g | 37.8 g |
Fat | 72 g | 20.6 g |
Saturated Fat | 6.18 g | 2.99 g |
Pecans vs Full-Fat Soy Flour Calories
Comparing full-fat soy flour vs pecans for weight loss, full-fat soy flour is slightly lower in calories, with 434 calories per 100 grams, compared to 691 calories per 100 grams of pecans.
However, both pecans 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.
Pecans vs Full-Fat Soy Flour Protein
Legumes and most legume products, including pecans and full-fat soy flour, are important sources of plant-based protein.
Full-Fat Soy Flour offers around 76% more protein than pecans.
Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while pecans has 9.2 grams of protein per 100 grams.
Pecans 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 pecans and full-fat soy flour.
The total amount of carbohydrates is around 56% higher in full-fat soy flour than in pecans. It have 31.9 grams per 100 grams, compared to 13.9 grams in pecans.
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There’s less sugar in pecans than in full-fat soy flour, 48% precisely.
One handful of pecans (28 grams) contains 1.1 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 pecans and full-fat soy flour.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
Pecans and full-fat soy flour contain the same amount of fiber, 2.7 grams per portion.
Pecans vs Full-Fat Soy Flour Fats
Fats in pecans and full-fat soy flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in pecans and full-fat soy flour:
- Pecans: 72 grams per 100 grams
- Full-Fat Soy Flour: 20.6 per 100 grams
Speaking of saturated fats, full-fat soy flour is 52% lower in saturated fats.
Full-Fat Soy Flour and pecans contain 3 grams and 6.2 grams of saturated fat per 100 grams, respectively.
Pecans vs Full-Fat Soy Flour Vitamins Content
This section will discuss the vitamin content of pecans 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.
Pecans has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, full-fat soy flour has a higher amount of vitamin C, and vitamin B1 (Thiamine).
Pecans and full-fat soy flour contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins pecans and full-fat soy flour contain side by side, so you can easily compare them.
Pecans | Full-Fat Soy Flour | |
---|---|---|
Vitamin A | 56 IU | 120 IU |
Vitamin C | 1.1 mg | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.66 mg | 0.581 mg |
Vitamin B2 (Riboflavin) | 0.13 mg | 1.16 mg |
Vitamin B3 (Niacin) | 1.17 mg | 4.32 mg |
Vitamin B5 (Pantothenic acid) | 0.863 mg | 1.59 mg |
Vitamin B6 (Pyroxidine) | 0.21 mg | 0.461 mg |
Vitamin B9 (Folate) | 22 µg | 345 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 1.4 mg | 1.95 mg |
Vitamin K | 3.5 µg | 70 µg |
Pecans 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 pecans and full-fat soy flour comparison focuses on their mineral content.
Pecans is a better source of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and sodium than full-fat soy flour.
On the other hand, full-fat soy flour is a higher amount of fluoride, manganese, and zinc.
Check out the table below to learn how pecans and full-fat soy flour compare when it comes to mineral content.
Pecans | Full-Fat Soy Flour | |
---|---|---|
Calcium | 70 mg | 206 mg |
Copper | 1.2 mg | 2.92 mg |
Fluoride | 10 µg | 2.2 µg |
Iron | 2.53 mg | 6.37 mg |
Magnesium | 121 mg | 429 mg |
Manganese | 4.5 mg | 2.28 mg |
Phosphorus | 277 mg | 494 mg |
Potassium | 410 mg | 2520 mg |
Selenium | 3.8 µg | 7.5 µg |
Sodium | 0 | 13 mg |
Zinc | 4.53 mg | 3.92 mg |
The Final Word
Pecans and full-fat soy flour are highly nutritious and a great addition to a plant-based diet.
Both pecans 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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
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Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
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- It's written and or reviewed by an expert.
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