Nuts AlmondsvsFull Fat Soy Flour (Raw)
Nuts Almonds has 579 calories and 21g protein per 100g. Full Fat Soy Flour (Raw) has 434 calories and 38g protein per 100g Full Fat Soy Flour (Raw) has more protein, Full Fat Soy Flour (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Almonds vs Full Fat Soy Flour (Raw)
Go with Full Fat Soy Flour (Raw) at just 434 kcal per 100g — 25% fewer calories.
Full Fat Soy Flour (Raw) will keep you satisfied longer with 9.6g fiber, 37.8g protein, 20.6g fat — fat and protein slow digestion while fiber adds bulk.
Full Fat Soy Flour (Raw) packs 37.8g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Full Fat Soy Flour (Raw) provides 2520mg of potassium per 100g — important for muscle function and hydration.
Nuts Almonds provides 269mg of calcium per 100g — a much better source for bone health.
Full Fat Soy Flour (Raw) has 6.4mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Nuts Almonds
Calorie-dense at 579 kcal per 100g, so portion size matters.
Full Fat Soy Flour (Raw)
Calorie-dense at 434 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Almonds | Soy Flour Full-fat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 579kcal29% | 434kcal22% | +145kcal |
| Protein | 21g42% | 38g76% | <0.1g |
| Total Fat | 50g64% | 21g26% | +29g |
| Saturated Fat | 3.8g19% | 3.0g15% | +0.81g |
| Trans Fat | <0.1g | 0g | +<0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 22g8% | 32g12% | <0.1g |
| Dietary Fiber | 13g45% | 9.6g34% | +2.9g |
| Sugars | 4.3g | 7.5g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 6.0mcg1% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 26mg171% | 1.9mg13% | +24mg |
| Vitamin K | 0mcg0% | 70mcg58% | <0.1mcg |
| Vitamin B6 | 0.14mg8% | 0.46mg27% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 44mcg11% | 345mcg86% | <0.1mcg |
| Thiamin (B1) | 0.20mg17% | 0.58mg48% | <0.1mg |
| Riboflavin (B2) | 1.1mg88% | 1.2mg89% | <0.1mg |
| Niacin (B3) | 3.6mg23% | 4.3mg27% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 13mg1% | <0.1mg |
| Calcium | 269mg21% | 206mg16% | +63mg |
| Iron | 3.7mg21% | 6.4mg35% | <0.1mg |
| Potassium | 733mg16% | 2520mg54% | <0.1mg |
| Phosphorus | 481mg38% | 494mg40% | <0.1mg |
| Magnesium | 270mg64% | 429mg102% | <0.1mg |
| Zinc | 3.1mg28% | 3.9mg36% | <0.1mg |
| Copper | 1.0mg114% | 2.9mg324% | <0.1mg |
| Manganese | 2.2mg95% | 2.3mg99% | <0.1mg |
| Selenium | 4.1mcg7% | 7.5mcg14% | <0.1mcg |
🔬Nutritional Analysis
Calories: Full Fat Soy Flour (Raw) is significantly lower in calories at just 434 kcal per 100g compared to 579 kcal for Nuts Almonds — that's 33% fewer calories, making Full Fat Soy Flour (Raw) the better choice for calorie-conscious diets.
Protein: Full Fat Soy Flour (Raw) provides more protein with 37.8g versus 21.2g per 100g. In terms of protein-to-calorie efficiency, Full Fat Soy Flour (Raw) offers better value for building and maintaining muscle.
Fat: Full Fat Soy Flour (Raw) is the leaner option with 20.6g of total fat per 100g compared to 49.9g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Full Fat Soy Flour (Raw): 6mcg vs 0mcg), Vitamin K (Full Fat Soy Flour (Raw): 70mcg vs 0mcg), Vitamin E (Nuts Almonds: 25.6mg vs 1.95mg).
Key Minerals: Notable mineral differences include Sodium (Full Fat Soy Flour (Raw): 13mg vs 1mg), Potassium (Full Fat Soy Flour (Raw): 2520mg vs 733mg), Copper (Full Fat Soy Flour (Raw): 2.92mg vs 1.03mg).
Diet Suitability: Both fit a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
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❓Frequently Asked Questions
- Which has more protein, Nuts Almonds or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) has more protein with 37.8g per 100g compared to 21.2g for Nuts Almonds.
- Which is lower in calories, Nuts Almonds or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) is lower in calories with 434 kcal per 100g versus 579 kcal.
- Is Nuts Almonds or Full Fat Soy Flour (Raw) healthier?
- It depends on your goals. Nuts Almonds has 579 calories and 21.2g protein per 100g, while Full Fat Soy Flour (Raw) has 434 calories and 37.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Almonds or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) is leaner with 20.6g of fat per 100g compared to 49.9g.
- Which has more fiber, Nuts Almonds or Full Fat Soy Flour (Raw)?
- Nuts Almonds has more fiber with 12.5g per 100g compared to 9.6g.