Nuts Pistachio Nuts (Raw)vsFull Fat Soy Flour (Raw)
Nuts Pistachio Nuts (Raw) has 560 calories and 20g 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 Pistachio Nuts (Raw) vs Full Fat Soy Flour (Raw)
Go with Full Fat Soy Flour (Raw) at just 434 kcal per 100g — 23% 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.
Nuts Pistachio Nuts (Raw) has both iron (3.9mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
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) is the heart-friendlier option with lower saturated fat, more potassium.
Full Fat Soy Flour (Raw) provides 2520mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Nuts Pistachio Nuts (Raw)
High in saturated fat with 5.91g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 560 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 Pistachio Nuts | Soy Flour Full-fat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 560kcal28% | 434kcal22% | +126kcal |
| Protein | 20g40% | 38g76% | <0.1g |
| Total Fat | 45g58% | 21g26% | +25g |
| Saturated Fat | 5.9g30% | 3.0g15% | +2.9g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 27g10% | 32g12% | <0.1g |
| Dietary Fiber | 11g38% | 9.6g34% | +1.0g |
| Sugars | 7.7g | 7.5g | +0.16g |
| ✨Vitamins | |||
| Vitamin A | 26mcg3% | 6.0mcg1% | +20mcg |
| Vitamin C | 5.6mg6% | 0mg0% | +5.6mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.9mg19% | 1.9mg13% | +0.91mg |
| Vitamin K | — | 70mcg58% | — |
| Vitamin B6 | 1.7mg100% | 0.46mg27% | +1.2mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 51mcg13% | 345mcg86% | <0.1mcg |
| Thiamin (B1) | 0.87mg73% | 0.58mg48% | +0.29mg |
| Riboflavin (B2) | 0.16mg12% | 1.2mg89% | <0.1mg |
| Niacin (B3) | 1.3mg8% | 4.3mg27% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 13mg1% | <0.1mg |
| Calcium | 105mg8% | 206mg16% | <0.1mg |
| Iron | 3.9mg22% | 6.4mg35% | <0.1mg |
| Potassium | 1020mg22% | 2520mg54% | <0.1mg |
| Phosphorus | 490mg39% | 494mg40% | <0.1mg |
| Magnesium | 121mg29% | 429mg102% | <0.1mg |
| Zinc | 2.2mg20% | 3.9mg36% | <0.1mg |
| Copper | 1.3mg144% | 2.9mg324% | <0.1mg |
| Manganese | 1.2mg52% | 2.3mg99% | <0.1mg |
| Selenium | 7.0mcg13% | 7.5mcg14% | <0.1mcg |
🔬Nutritional Analysis
Calories: Full Fat Soy Flour (Raw) is moderately lower in calories than Nuts Pistachio Nuts (Raw), containing 434 kcal compared to 560 kcal per 100g (29% fewer calories).
Protein: Full Fat Soy Flour (Raw) provides more protein with 37.8g versus 20.2g 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 45.3g. Full Fat Soy Flour (Raw) has less saturated fat (2.99g vs 5.91g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Nuts Pistachio Nuts (Raw): 5.6mg vs 0mg), Riboflavin (B2) (Full Fat Soy Flour (Raw): 1.16mg vs 0.16mg), Folate (Full Fat Soy Flour (Raw): 345mcg vs 51mcg).
Key Minerals: Notable mineral differences include Sodium (Full Fat Soy Flour (Raw): 13mg vs 1mg), Magnesium (Full Fat Soy Flour (Raw): 429mg vs 121mg), Potassium (Full Fat Soy Flour (Raw): 2520mg vs 1020mg).
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 Pistachio Nuts (Raw) or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) has more protein with 37.8g per 100g compared to 20.2g for Nuts Pistachio Nuts (Raw).
- Which is lower in calories, Nuts Pistachio Nuts (Raw) or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) is lower in calories with 434 kcal per 100g versus 560 kcal.
- Is Nuts Pistachio Nuts (Raw) or Full Fat Soy Flour (Raw) healthier?
- It depends on your goals. Nuts Pistachio Nuts (Raw) has 560 calories and 20.2g 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 Pistachio Nuts (Raw) or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) is leaner with 20.6g of fat per 100g compared to 45.3g.
- Which has more fiber, Nuts Pistachio Nuts (Raw) or Full Fat Soy Flour (Raw)?
- Nuts Pistachio Nuts (Raw) has more fiber with 10.6g per 100g compared to 9.6g.