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  6. Almond butter vs. Soy milk

Almond butter vs. Soy milk — In-Depth Nutrition Comparison

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A recap on differences between Almond butter and Soy milk

  • Soy milk has less Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Fiber, Iron, Calcium, and Zinc.
  • Almond butter covers your daily Vitamin E needs 161% more than Soy milk.
  • Soy milk contains 27 times less Zinc than Almond butter. Almond butter contains 3.29mg of Zinc, while Soy milk contains 0.12mg.

Food varieties used in this article are Nuts, almond butter, plain, without salt added and Soymilk, original and vanilla, unfortified.

Infographic

Almond butter vs Soy milk 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.
Almond butter
Almond butter
9
:
1
Soy milk
Soy milk
Contains more Calcium +1288%
Contains more Iron +445.3%
Contains more Magnesium +1016%
Contains more Phosphorus +876.9%
Contains more Potassium +533.9%
Contains less Sodium -86.3%
Contains more Zinc +2641.7%
Contains more Copper +629.7%
Contains more Manganese +855.6%
Contains more Selenium +100%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Calcium +1288%
Contains more Iron +445.3%
Contains more Magnesium +1016%
Contains more Phosphorus +876.9%
Contains more Potassium +533.9%
Contains less Sodium -86.3%
Contains more Zinc +2641.7%
Contains more Copper +629.7%
Contains more Manganese +855.6%
Contains more Selenium +100%

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.
Almond butter
Almond butter
5
:
4
Soy milk
Soy milk
Contains more Vitamin E +21909.1%
Contains more Vitamin B2 +1260.9%
Contains more Vitamin B3 +515%
Contains more Vitamin B6 +33.8%
Contains more Folate +194.4%
Contains more Vitamin A +200%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B5 +17.3%
Contains more Vitamin K +∞%
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin E +21909.1%
Contains more Vitamin B2 +1260.9%
Contains more Vitamin B3 +515%
Contains more Vitamin B6 +33.8%
Contains more Folate +194.4%
Contains more Vitamin A +200%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B5 +17.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
4
:
1
Soy milk
Soy milk
Contains more Protein +541%
Contains more Fats +3071.4%
Contains more Carbs +199.7%
Contains more Other +373.8%
Contains more Water +5268.9%
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Protein +541%
Contains more Fats +3071.4%
Contains more Carbs +199.7%
Contains more Other +373.8%
Contains more Water +5268.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Soy milk
Soy milk
Contains more Monounsaturated Fat +7991%
Contains more Polyunsaturated fat +1316.5%
Contains less Saturated Fat -95.1%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains more Monounsaturated Fat +7991%
Contains more Polyunsaturated fat +1316.5%
Contains less Saturated Fat -95.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Soy milk
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Soy milk Opinion
Net carbs 8.52g 5.68g Almond butter
Protein 20.96g 3.27g Almond butter
Fats 55.5g 1.75g Almond butter
Carbs 18.82g 6.28g Almond butter
Calories 614kcal 54kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g 3.99g Soy milk
Fiber 10.3g 0.6g Almond butter
Calcium 347mg 25mg Almond butter
Iron 3.49mg 0.64mg Almond butter
Magnesium 279mg 25mg Almond butter
Phosphorus 508mg 52mg Almond butter
Potassium 748mg 118mg Almond butter
Sodium 7mg 51mg Almond butter
Zinc 3.29mg 0.12mg Almond butter
Copper 0.934mg 0.128mg Almond butter
Manganese 2.131mg 0.223mg Almond butter
Selenium 2.4µg 4.8µg Soy milk
Vitamin A 1IU 3IU Soy milk
Vitamin E 24.21mg 0.11mg Almond butter
Vitamin B1 0.041mg 0.06mg Soy milk
Vitamin B2 0.939mg 0.069mg Almond butter
Vitamin B3 3.155mg 0.513mg Almond butter
Vitamin B5 0.318mg 0.373mg Soy milk
Vitamin B6 0.103mg 0.077mg Almond butter
Folate 53µg 18µg Almond butter
Vitamin K 0µg 3µg Soy milk
Tryptophan 0.159mg 0.038mg Almond butter
Threonine 0.555mg 0.108mg Almond butter
Isoleucine 0.813mg 0.114mg Almond butter
Leucine 1.483mg 0.186mg Almond butter
Lysine 0.612mg 0.131mg Almond butter
Methionine 0.122mg 0.027mg Almond butter
Phenylalanine 1.149mg 0.113mg Almond butter
Valine 0.937mg 0.117mg Almond butter
Histidine 0.55mg 0.061mg Almond butter
Saturated Fat 4.152g 0.205g Soy milk
Monounsaturated Fat 32.445g 0.401g Almond butter
Polyunsaturated fat 13.613g 0.961g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Soy milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
71%
Almond butter
9%
Soy milk
Minerals Daily Need Coverage Score
141%
Almond butter
19%
Soy milk

Comparison summary

Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 0.44g)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 3.947g)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $1.2)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.