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Almond vs Soybean - In-Depth Nutrition Comparison

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How are Almond and Soybean different?

  • Almond is higher in Vitamin E , and Vitamin B2, however Soybean is richer in Iron, Folate, Copper, Vitamin B1, Vitamin K, Phosphorus, Potassium, and Selenium.
  • Daily need coverage for Vitamin E from Almond is 165% higher.

Nuts, almonds and Soybeans, mature seeds, raw are the varieties used in this article.

Infographic

Almond vs Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
1
:
Contains less Sodium -50%
Contains more Iron +323.2%
Contains more Phosphorus +46.4%
Contains more Potassium +145.2%
Contains more Zinc +56.7%
Contains more Copper +60.8%
Equal in Calcium - 277
Equal in Magnesium - 280
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains less Sodium -50%
Contains more Iron +323.2%
Contains more Phosphorus +46.4%
Contains more Potassium +145.2%
Contains more Zinc +56.7%
Contains more Copper +60.8%
Equal in Calcium - 277
Equal in Magnesium - 280

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
3
:
Contains more Vitamin E +2915.3%
Contains more Vitamin B2 +30.8%
Contains more Vitamin B3 +122.9%
Contains more Vitamin A +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +326.3%
Contains more Vitamin B5 +68.4%
Contains more Vitamin B6 +175.2%
Contains more Folate +752.3%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin E +2915.3%
Contains more Vitamin B2 +30.8%
Contains more Vitamin B3 +122.9%
Contains more Vitamin A +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +326.3%
Contains more Vitamin B5 +68.4%
Contains more Vitamin B6 +175.2%
Contains more Folate +752.3%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Soybean
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 Soybean Opinion
Net carbs 9.05g 20.86g Soybean
Protein 21.15g 36.49g Soybean
Fats 49.93g 19.94g Almond
Carbs 21.55g 30.16g Soybean
Calories 579kcal 446kcal Almond
Starch 0.72g g Almond
Fructose 0.11g g Almond
Sugar 4.35g 7.33g Almond
Fiber 12.5g 9.3g Almond
Calcium 269mg 277mg Soybean
Iron 3.71mg 15.7mg Soybean
Magnesium 270mg 280mg Soybean
Phosphorus 481mg 704mg Soybean
Potassium 733mg 1797mg Soybean
Sodium 1mg 2mg Almond
Zinc 3.12mg 4.89mg Soybean
Copper 1.031mg 1.658mg Soybean
Vitamin A 2IU 22IU Soybean
Vitamin E 25.63mg 0.85mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Soybean
Vitamin B1 0.205mg 0.874mg Soybean
Vitamin B2 1.138mg 0.87mg Almond
Vitamin B3 3.618mg 1.623mg Almond
Vitamin B5 0.471mg 0.793mg Soybean
Vitamin B6 0.137mg 0.377mg Soybean
Folate 44µg 375µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 0µg 47µg Soybean
Tryptophan 0.211mg 0.591mg Soybean
Threonine 0.601mg 1.766mg Soybean
Isoleucine 0.751mg 1.971mg Soybean
Leucine 1.473mg 3.309mg Soybean
Lysine 0.568mg 2.706mg Soybean
Methionine 0.157mg 0.547mg Soybean
Phenylalanine 1.132mg 2.122mg Soybean
Valine 0.855mg 2.029mg Soybean
Histidine 0.539mg 1.097mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0.015g 0g Soybean
Saturated Fat 3.802g 2.884g Soybean
Monounsaturated Fat 31.551g 4.404g Almond
Polyunsaturated fat 12.329g 11.255g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
85
Soybean
Mineral Summary Score
139
Almond
252
Soybean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
127%
Almond
219%
Soybean
Carbohydrates
22%
Almond
30%
Soybean
Fats
230%
Almond
92%
Soybean

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 0.918g)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 2.98g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 14)
Which food is cheaper?
Almond
Almond is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Soybean - 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.