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Pine Nuts (Pinyons) vs Soy: How Are They Different?

This article explains the key similarities and differences between pine nuts (pinyons) and soy, foods from the grains and legumes food groups. Read on to learn more about the pine nuts (pinyons) vs soy comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on March 18, 2023.

Although pine nuts (pinyons) 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 pine nuts (pinyons) 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 pine nuts (pinyons) 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 pine nuts (pinyons) and soy compare specifically.

Pine Nuts (Pinyons)

Pine nuts, also known as pinyons (Pinus spp.), are the edible seeds of certain species of pine trees.

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

Pine nuts are a good source of nutrients, including protein, fiber, and different vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pine 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. Pine nuts are also available in various forms, including whole, chopped, and ground into flour.

Pine nuts 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.

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

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

Pine Nuts (Pinyons) is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

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

Pine Nuts (Pinyons) 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 pine nuts (pinyons) vs soy.

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

Pine Nuts (Pinyons)Soy
Energy629 kcal446 kcal
Carbs19.3 g30.2 g
Sugar7.33 g
Fiber10.7 g9.3 g
Protein11.6 g36.5 g
Fat61 g19.9 g
Saturated Fat9.38 g2.88 g

Pine Nuts (Pinyons) vs Soy Calories

Comparing soy vs pine nuts (pinyons) for weight loss, soy are slightly lower in calories, with 446 calories per 100 grams, compared to 629 calories per 100 grams of pine nuts (pinyons).

However, both pine nuts (pinyons) 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.

Pine Nuts (Pinyons) vs Soy Protein

Legumes and most legume products, including pine nuts (pinyons) and soy, are important sources of plant-based protein.

Soy offer around 68% more protein than pine nuts (pinyons).

Soy have 36.5 grams of protein per 100 grams, while pine nuts (pinyons) has 11.6 grams of protein per 100 grams.

Pine Nuts (Pinyons) 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 pine nuts (pinyons) and soy.

The total amount of carbohydrates is around 36% higher in soy than in pine nuts (pinyons). They have 30.2 grams per 100 grams, compared to 19.3 grams in pine nuts (pinyons).


There’s less sugar in pine nuts (pinyons) than in soy, 100% precisely.

One handful of pine nuts (pinyons) (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 pine nuts (pinyons) and soy.

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

With 3 grams of fiber per portion, pine nuts (pinyons) is a better source of fiber than soy which pine nuts (pinyons) offers 2.6 grams per portion.

Pine Nuts (Pinyons) vs Soy Fats

Fats in pine nuts (pinyons) and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in pine nuts (pinyons) and soy:

  • Pine Nuts (Pinyons): 61 grams per 100 grams
  • Soy: 19.9 per 100 grams

Speaking of saturated fats, soy are 69% lower in saturated fats.

Soy and pine nuts (pinyons) contain 2.9 grams and 9.4 grams of saturated fat per 100 grams, respectively.

Pine Nuts (Pinyons) vs Soy Vitamins Content

This section will discuss the vitamin content of pine nuts (pinyons) and soy.

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

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

However, soy have a higher amount of vitamin A, vitamin B1 (Thiamine), and vitamin B3 (Niacin).

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

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

Pine Nuts (Pinyons)Soy
Vitamin A29 IU22 IU
Vitamin C2 mg6 mg
Vitamin D00
Vitamin B1 (Thiamine)1.24 mg0.874 mg
Vitamin B2 (Riboflavin)0.223 mg0.87 mg
Vitamin B3 (Niacin)4.37 mg1.62 mg
Vitamin B5 (Pantothenic acid)0.21 mg0.793 mg
Vitamin B6 (Pyroxidine)0.111 mg0.377 mg
Vitamin B9 (Folate)58 µg375 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.85 mg
Vitamin K047 µg

Pine Nuts (Pinyons) 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 pine nuts (pinyons) and soy comparison focuses on their mineral content.

Pine Nuts (Pinyons) is a better source of calcium, copper, fluoride, iron, magnesium, phosphorus, potassium, selenium, and zinc than soy.

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

Check out the table below to learn how pine nuts (pinyons) and soy compare when it comes to mineral content.

Pine Nuts (Pinyons)Soy
Calcium8 mg277 mg
Copper1.04 mg1.66 mg
Fluoride02.2 µg
Iron3.06 mg15.7 mg
Magnesium234 mg280 mg
Manganese4.33 mg2.52 mg
Phosphorus35 mg704 mg
Potassium628 mg1800 mg
Selenium017.8 µg
Sodium72 mg2 mg
Zinc4.28 mg4.89 mg

The Final Word

Pine Nuts (Pinyons) and soy are highly nutritious and a great addition to a plant-based diet.

Both pine nuts (pinyons) 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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