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Almond oil vs. Soy sauce — In-Depth Nutrition Comparison

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Important differences between almond oil and soy sauce

  • Almond oil has more vitamin E; however, soy sauce has more phosphorus, iron, magnesium, vitamin B3, potassium, vitamin B2, and vitamin B6.
  • Almond oil's daily need coverage for vitamin E is 261% more.
  • Almond oil has 112 times more saturated fat than soy sauce. Almond oil has 8.2g of saturated fat, while soy sauce has 0.073g.

The food varieties used in the comparison are Oil, almond and Soy sauce made from soy and wheat (shoyu).

Infographic

Almond oil vs Soy sauce 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 784% 0% 0% 0% 0% 0% 0% 0% 18% 0% 0.22%
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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +4475%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more FatsFats +17443.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 73% 18%
Saturated fat: Sat. Fat 8.2 g
Monounsaturated fat: Mono. Fat 69.9 g
Polyunsaturated fat: Poly. Fat 17.4 g
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +79331.8%
Contains more Poly. FatPolyunsaturated fat +6516%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond oil Soy sauce DV% diff.
Vitamin E 39.2mg 0mg 261%
Sodium 0mg 5493mg 239%
Monounsaturated fat 69.9g 0.088g 175%
Fats 100g 0.57g 153%
Polyunsaturated fat 17.4g 0.263g 114%
Manganese 1.018mg 44%
Calories 884kcal 53kcal 42%
Saturated fat 8.2g 0.073g 37%
Phosphorus 0mg 166mg 24%
Magnesium 0mg 74mg 18%
Iron 0mg 1.45mg 18%
Protein 0g 8.14g 16%
Vitamin B3 0mg 2.196mg 14%
Vitamin B2 0mg 0.165mg 13%
Potassium 0mg 435mg 13%
Vitamin B6 0mg 0.148mg 11%
Zinc 0mg 0.87mg 8%
Vitamin K 7µg 0µg 6%
Vitamin B5 0mg 0.297mg 6%
Copper 0mg 0.043mg 5%
Folate 0µg 14µg 4%
Choline 0.4mg 18.3mg 3%
Calcium 0mg 33mg 3%
Vitamin B1 0mg 0.033mg 3%
Fiber 0g 0.8g 3%
Carbs 0g 4.93g 2%
Selenium 0µg 0.5µg 1%
Net carbs 0g 4.13g N/A
Sugar 0g 0.4g N/A
Tryptophan 0mg 0.096mg 0%
Threonine 0mg 0.271mg 0%
Isoleucine 0mg 0.318mg 0%
Leucine 0mg 0.537mg 0%
Lysine 0mg 0.381mg 0%
Methionine 0mg 0.097mg 0%
Phenylalanine 0mg 0.353mg 0%
Valine 0mg 0.332mg 0%
Histidine 0mg 0.174mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond oil Soy sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Almond oil
12%
Soy sauce
Minerals Daily Need Coverage Score
0%
Almond oil
112%
Soy sauce

Comparison summary

Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 8.127g)
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food is lower in Sugar?
Almond oil
Almond oil is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Almond oil
Almond oil contains less Sodium (difference - 5493mg)
Which food is lower in glycemic index?
Almond oil
Almond oil is lower in glycemic index (difference - 15)
Which food is cheaper?
Almond oil
Almond oil is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171031/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.