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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.
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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +1016%
Contains more CalciumCalcium +1288%
Contains more PotassiumPotassium +533.9%
Contains more IronIron +445.3%
Contains more CopperCopper +629.7%
Contains more ZincZinc +2641.7%
Contains more PhosphorusPhosphorus +876.9%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +855.6%
Contains more SeleniumSelenium +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.
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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin EVitamin E +21909.1%
Contains more Vitamin B2Vitamin B2 +1260.9%
Contains more Vitamin B3Vitamin B3 +515%
Contains more Vitamin B6Vitamin B6 +33.8%
Contains more FolateFolate +194.4%
Contains more CholineCholine +120.8%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B5Vitamin B5 +17.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Soy milk DV% diff.
Vitamin E 24.21mg 0.11mg 161%
Copper 0.934mg 0.128mg 90%
Polyunsaturated fat 13.613g 0.961g 84%
Fats 55.5g 1.75g 83%
Manganese 2.131mg 0.223mg 83%
Monounsaturated fat 32.445g 0.401g 80%
Vitamin B2 0.939mg 0.069mg 67%
Phosphorus 508mg 52mg 65%
Magnesium 279mg 25mg 60%
Fiber 10.3g 0.6g 39%
Iron 3.49mg 0.64mg 36%
Protein 20.96g 3.27g 35%
Calcium 347mg 25mg 32%
Zinc 3.29mg 0.12mg 29%
Calories 614kcal 54kcal 28%
Potassium 748mg 118mg 19%
Saturated fat 4.152g 0.205g 18%
Vitamin B3 3.155mg 0.513mg 17%
Folate 53µg 18µg 9%
Choline 52.1mg 23.6mg 5%
Selenium 2.4µg 4.8µg 4%
Carbs 18.82g 6.28g 4%
Vitamin K 0µg 3µg 3%
Vitamin B1 0.041mg 0.06mg 2%
Vitamin B6 0.103mg 0.077mg 2%
Sodium 7mg 51mg 2%
Vitamin B5 0.318mg 0.373mg 1%
Net carbs 8.52g 5.68g N/A
Sugar 4.43g 3.99g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.038mg 0%
Threonine 0.555mg 0.108mg 0%
Isoleucine 0.813mg 0.114mg 0%
Leucine 1.483mg 0.186mg 0%
Lysine 0.612mg 0.131mg 0%
Methionine 0.122mg 0.027mg 0%
Phenylalanine 1.149mg 0.113mg 0%
Valine 0.937mg 0.117mg 0%
Histidine 0.55mg 0.061mg 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
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 ProteinProtein +541%
Contains more FatsFats +3071.4%
Contains more CarbsCarbs +199.7%
Contains more OtherOther +373.8%
Contains more WaterWater +5268.9%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +7991%
Contains more Poly. FatPolyunsaturated fat +1316.5%
Contains less Sat. FatSaturated fat -95.1%

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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.