Pili Nuts vs Soy: How Do They Compare?

This article explains the key similarities and differences between pili nuts and soy, foods from the grains and legumes food groups. Read on to learn more about the pili nuts vs soy comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on March 22, 2023.

Although pili nuts 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 pili nuts 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 pili nuts 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 pili nuts and soy compare specifically.

Pili Nuts

Pili nuts (Canarium ovatum) are a type of nut that is native to the tropical rainforests of Southeast Asia and is now grown in other parts of the world.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Pili nuts 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.

There are many ways to incorporate pili nuts 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.

Pili nuts are not as widely available as other types of nuts and may be harder to find at grocery stores.

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

They are flavorful, versatile, and have a variety of health benefits.

Pili Nuts is an excellent source of Vitamin B1 (Thiamine).

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


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.

Pili Nuts 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 pili nuts vs soy.

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

Pili NutsSoy
Energy719 kcal446 kcal
Carbs3.98 g30.2 g
Sugar7.33 g
Fiber9.3 g
Protein10.8 g36.5 g
Fat79.55 g19.9 g
Saturated Fat31.184 g2.88 g

Pili Nuts vs Soy Calories

Comparing soy vs pili nuts for weight loss, soy are slightly lower in calories, with 446 calories per 100 grams, compared to 719 calories per 100 grams of pili nuts.

However, both pili nuts 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.

Pili Nuts vs Soy Protein

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

Soy offer around 70% more protein than pili nuts.

Soy have 36.5 grams of protein per 100 grams, while pili nuts has 10.8 grams of protein per 100 grams.

Pili Nuts 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 pili nuts and soy.

The total amount of carbohydrates is around 87% higher in soy than in pili nuts. They have 30.2 grams per 100 grams, compared to 4 grams in pili nuts.


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

One handful of pili nuts (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 pili nuts 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 pili nuts which offer 0 grams per portion.

Pili Nuts vs Soy Fats

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

Total fat in pili nuts and soy:

  • Pili Nuts: 79.6 grams per 100 grams
  • Soy: 19.9 per 100 grams

Speaking of saturated fats, soy are 91% lower in saturated fats.

Soy and pili nuts contain 2.9 grams and 31.2 grams of saturated fat per 100 grams, respectively.

Pili Nuts vs Soy Vitamins Content

This section will discuss the vitamin content of pili nuts and soy.

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

Pili Nuts has a higher amount of vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, soy have a higher amount of vitamin A, and vitamin B1 (Thiamine).

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

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

Pili NutsSoy
Vitamin A41 IU22 IU
Vitamin C0.6 mg6 mg
Vitamin D00
Vitamin B1 (Thiamine)0.913 mg0.874 mg
Vitamin B2 (Riboflavin)0.093 mg0.87 mg
Vitamin B3 (Niacin)0.519 mg1.62 mg
Vitamin B5 (Pantothenic acid)0.479 mg0.793 mg
Vitamin B6 (Pyroxidine)0.115 mg0.377 mg
Vitamin B9 (Folate)60 µg375 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.85 mg
Vitamin K047 µg

Pili Nuts 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 pili nuts and soy comparison focuses on their mineral content.

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

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

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

Pili NutsSoy
Calcium145 mg277 mg
Copper0.958 mg1.66 mg
Fluoride02.2 µg
Iron3.53 mg15.7 mg
Magnesium302 mg280 mg
Manganese2.313 mg2.52 mg
Phosphorus575 mg704 mg
Potassium507 mg1800 mg
Selenium017.8 µg
Sodium3 mg2 mg
Zinc2.97 mg4.89 mg

The Final Word

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

Both pili nuts 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.


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