Almond vs. Soybean — In-Depth Nutrition Comparison
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Significant differences between Almond and Soybean
- Almond has more Vitamin E , Copper, Vitamin B2, Manganese, Magnesium, Phosphorus, Fiber, Vitamin B3, and Zinc, however, Soybean is richer in Iron.
- Almond covers your daily Vitamin E needs 169% more than Soybean.
- Soybean has 9 times less Vitamin B3 than Almond. Almond has 3.618mg of Vitamin B3, while Soybean has 0.399mg.
Specific food types used in this comparison are Nuts, almonds and Soybeans, mature cooked, boiled, without salt.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+163.7%
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Magnesium
+214%
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Phosphorus
+96.3%
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Potassium
+42.3%
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Zinc
+171.3%
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Copper
+153.3%
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Manganese
+164.4%
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Iron
+38.5%
Contains
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Selenium
+78%
Equal in Sodium - 1
Contains
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Calcium
+163.7%
Contains
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Magnesium
+214%
Contains
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Phosphorus
+96.3%
Contains
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Potassium
+42.3%
Contains
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Zinc
+171.3%
Contains
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Copper
+153.3%
Contains
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Manganese
+164.4%
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Iron
+38.5%
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Selenium
+78%
Equal in Sodium - 1
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin E
+7222.9%
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Vitamin B1
+32.3%
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Vitamin B2
+299.3%
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Vitamin B3
+806.8%
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Vitamin B5
+163.1%
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Vitamin A
+350%
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Vitamin C
+∞%
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Vitamin B6
+70.8%
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Folate
+22.7%
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Vitamin K
+∞%
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Vitamin E
+7222.9%
Contains
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Vitamin B1
+32.3%
Contains
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Vitamin B2
+299.3%
Contains
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Vitamin B3
+806.8%
Contains
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Vitamin B5
+163.1%
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Vitamin A
+350%
Contains
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Vitamin C
+∞%
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Vitamin B6
+70.8%
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Folate
+22.7%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+16.1%
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Fats
+456.6%
Contains
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Carbs
+157.8%
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Other
+55%
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Water
+1318.4%
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Protein
+16.1%
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Fats
+456.6%
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Carbs
+157.8%
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Other
+55%
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Water
+1318.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1492.7%
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Polyunsaturated fat
+143.5%
Contains
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Saturated Fat
-65.9%
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Monounsaturated Fat
+1492.7%
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Polyunsaturated fat
+143.5%
Contains
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Saturated Fat
-65.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.05g | 2.36g |
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| Protein | 21.15g | 18.21g |
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| Fats | 49.93g | 8.97g |
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| Carbs | 21.55g | 8.36g |
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| Calories | 579kcal | 172kcal |
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| Starch | 0.72g |
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| Fructose | 0.11g |
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| Sugar | 4.35g | 3g |
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| Fiber | 12.5g | 6g |
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| Calcium | 269mg | 102mg |
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| Iron | 3.71mg | 5.14mg |
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| Magnesium | 270mg | 86mg |
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| Phosphorus | 481mg | 245mg |
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| Potassium | 733mg | 515mg |
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| Sodium | 1mg | 1mg | |
| Zinc | 3.12mg | 1.15mg |
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| Copper | 1.031mg | 0.407mg |
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| Manganese | 2.179mg | 0.824mg |
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| Selenium | 4.1µg | 7.3µg |
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| Vitamin A | 2IU | 9IU |
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| Vitamin E | 25.63mg | 0.35mg |
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| Vitamin C | 0mg | 1.7mg |
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| Vitamin B1 | 0.205mg | 0.155mg |
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| Vitamin B2 | 1.138mg | 0.285mg |
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| Vitamin B3 | 3.618mg | 0.399mg |
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| Vitamin B5 | 0.471mg | 0.179mg |
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| Vitamin B6 | 0.137mg | 0.234mg |
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| Folate | 44µg | 54µg |
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| Vitamin K | 0µg | 19.2µg |
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| Tryptophan | 0.211mg | 0.242mg |
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| Threonine | 0.601mg | 0.723mg |
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| Isoleucine | 0.751mg | 0.807mg |
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| Leucine | 1.473mg | 1.355mg |
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| Lysine | 0.568mg | 1.108mg |
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| Methionine | 0.157mg | 0.224mg |
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| Phenylalanine | 1.132mg | 0.869mg |
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| Valine | 0.855mg | 0.831mg |
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| Histidine | 0.539mg | 0.449mg |
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| Trans Fat | 0.015g | 0g |
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| Saturated Fat | 3.802g | 1.297g |
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| Monounsaturated Fat | 31.551g | 1.981g |
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| Polyunsaturated fat | 12.329g | 5.064g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 12.32g |
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| Omega-3 - ALA | 0.003g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
23%
Minerals Daily Need Coverage Score
142%
75%
Comparison summary
Which food is lower in Sugar?
Soybean is lower in Sugar (difference - 1.35g)
Which food is lower in Saturated Fat?
Soybean is lower in Saturated Fat (difference - 2.505g)
Which food is lower in glycemic index?
Almond is lower in glycemic index (difference - 14)
Which food is cheaper?
Almond is cheaper (difference - $1)
Which food is richer in minerals?
Almond is relatively richer in minerals
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.