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  6. Almond butter vs. Soybean raw

Almond butter vs. Soybean raw — In-Depth Nutrition Comparison

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Summary of differences between almond butter and soybean raw

  • Almond butter has more vitamin E; however, soybean raw is higher in iron, folate, copper, vitamin B1, vitamin K, potassium, selenium, phosphorus, and vitamin B6.
  • Almond butter covers your daily need for vitamin E, 156% more than soybean raw.

These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Soybeans, mature seeds, raw.

Infographic

Almond butter vs Soybean raw infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more CalciumCalcium +25.3%
Contains more PotassiumPotassium +140.2%
Contains more IronIron +349.9%
Contains more CopperCopper +77.5%
Contains more ZincZinc +48.6%
Contains more PhosphorusPhosphorus +38.6%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +18.1%
Contains more SeleniumSelenium +641.7%
~equal in Magnesium ~280mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin EVitamin E +2748.2%
Contains more Vitamin B3Vitamin B3 +94.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2031.7%
Contains more Vitamin B5Vitamin B5 +149.4%
Contains more Vitamin B6Vitamin B6 +266%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +607.5%
Contains more CholineCholine +122.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.87mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Soybean raw DV% diff.
Vitamin E 24.21mg 0.85mg 156%
Iron 3.49mg 15.7mg 153%
Folate 53µg 375µg 81%
Copper 0.934mg 1.658mg 80%
Monounsaturated fat 32.445g 4.404g 70%
Vitamin B1 0.041mg 0.874mg 69%
Fats 55.5g 19.94g 55%
Vitamin K 0µg 47µg 39%
Protein 20.96g 36.49g 31%
Potassium 748mg 1797mg 31%
Phosphorus 508mg 704mg 28%
Selenium 2.4µg 17.8µg 28%
Vitamin B6 0.103mg 0.377mg 21%
Manganese 2.131mg 2.517mg 17%
Polyunsaturated fat 13.613g 11.255g 16%
Zinc 3.29mg 4.89mg 15%
Choline 52.1mg 115.9mg 12%
Vitamin B5 0.318mg 0.793mg 10%
Vitamin B3 3.155mg 1.623mg 10%
Calories 614kcal 446kcal 8%
Calcium 347mg 277mg 7%
Vitamin C 0mg 6mg 7%
Saturated fat 4.152g 2.884g 6%
Vitamin B2 0.939mg 0.87mg 5%
Fiber 10.3g 9.3g 4%
Carbs 18.82g 30.16g 4%
Net carbs 8.52g 20.86g N/A
Magnesium 279mg 280mg 0%
Sugar 4.43g 7.33g N/A
Starch 0.08g 0%
Sodium 7mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.159mg 0.591mg 0%
Threonine 0.555mg 1.766mg 0%
Isoleucine 0.813mg 1.971mg 0%
Leucine 1.483mg 3.309mg 0%
Lysine 0.612mg 2.706mg 0%
Methionine 0.122mg 0.547mg 0%
Phenylalanine 1.149mg 2.122mg 0%
Valine 0.937mg 2.029mg 0%
Histidine 0.55mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more FatsFats +178.3%
Contains more ProteinProtein +74.1%
Contains more CarbsCarbs +60.3%
Contains more WaterWater +420.7%
Contains more OtherOther +58.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +636.7%
Contains more Poly. FatPolyunsaturated fat +21%
Contains less Sat. FatSaturated fat -30.5%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.