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

Although walnuts 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 walnuts 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 walnuts 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 walnuts and full-fat soy flour compare specifically.

Walnuts

Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

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

Walnuts 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 walnuts 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.

Walnuts are also available in various forms, including whole, chopped, and ground into flour.

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

Walnuts is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B5 (Pantothenic acid) and some Vitamin B3 (Niacin), 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.

Walnuts 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 walnuts vs full-fat soy flour.

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

Walnuts vs Full-Fat Soy Flour Calories

Comparing full-fat soy flour vs walnuts for weight loss, full-fat soy flour is slightly lower in calories, with 434 calories per 100 grams, compared to 654 calories per 100 grams of walnuts.

However, both walnuts 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.

Walnuts vs Full-Fat Soy Flour Protein

Legumes and most legume products, including walnuts and full-fat soy flour, are important sources of plant-based protein.

Full-Fat Soy Flour offers around 60% more protein than walnuts.

Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while walnuts has 15.2 grams of protein per 100 grams.

Walnuts 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 walnuts and full-fat soy flour.

The total amount of carbohydrates is around 57% higher in full-fat soy flour than in walnuts. It have 31.9 grams per 100 grams, compared to 13.7 grams in walnuts.

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There’s less sugar in walnuts than in full-fat soy flour, 67% precisely.

One handful of walnuts (28 grams) contains 0.7 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 walnuts and full-fat soy flour.

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

With 2.7 grams of fiber per portion, full-fat soy flour is a better source of fiber than walnuts which offers 1.9 grams per portion.

Walnuts vs Full-Fat Soy Flour Fats

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

Total fat in walnuts and full-fat soy flour:

• Walnuts: 65.2 grams per 100 grams
• Full-Fat Soy Flour: 20.6 per 100 grams

Speaking of saturated fats, full-fat soy flour is 51% lower in saturated fats.

Full-Fat Soy Flour and walnuts contain 3 grams and 6.1 grams of saturated fat per 100 grams, respectively.

Walnuts vs Full-Fat Soy Flour Vitamins Content

This section will discuss the vitamin content of walnuts 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.

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

However, full-fat soy flour has a higher amount of vitamin C, and vitamin B6 (Pyroxidine).

Walnuts 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 walnuts and full-fat soy flour contain side by side, so you can easily compare them.

Walnuts 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 walnuts and full-fat soy flour comparison focuses on their mineral content.

Walnuts is a better source of calcium, copper, fluoride, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc than full-fat soy flour.

On the other hand, full-fat soy flour is a higher amount of manganese.

Check out the table below to learn how walnuts and full-fat soy flour compare when it comes to mineral content.

The Final Word

Walnuts and full-fat soy flour are highly nutritious and a great addition to a plant-based diet.

Both walnuts 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.