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
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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
Contains
less
Sodium
-50%
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Iron
+323.2%
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Phosphorus
+46.4%
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Potassium
+145.2%
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Zinc
+56.7%
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Copper
+60.8%
Equal in Calcium - 277
Equal in Magnesium - 280
Contains
less
Sodium
-50%
Contains
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Iron
+323.2%
Contains
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Phosphorus
+46.4%
Contains
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Potassium
+145.2%
Contains
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Zinc
+56.7%
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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
:
Contains
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Vitamin E
+2915.3%
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Vitamin B2
+30.8%
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Vitamin B3
+122.9%
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Vitamin A
+1000%
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Vitamin C
+∞%
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Vitamin B1
+326.3%
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Vitamin B5
+68.4%
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Vitamin B6
+175.2%
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Folate
+752.3%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+2915.3%
Contains
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Vitamin B2
+30.8%
Contains
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Vitamin B3
+122.9%
Contains
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Vitamin A
+1000%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+326.3%
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Vitamin B5
+68.4%
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Vitamin B6
+175.2%
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Folate
+752.3%
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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.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.05g | 20.86g |
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| Protein | 21.15g | 36.49g |
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| Fats | 49.93g | 19.94g |
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| Carbs | 21.55g | 30.16g |
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| Calories | 579kcal | 446kcal |
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| Starch | 0.72g | g |
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| Fructose | 0.11g | g |
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| Sugar | 4.35g | 7.33g |
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| Fiber | 12.5g | 9.3g |
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| Calcium | 269mg | 277mg |
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| Iron | 3.71mg | 15.7mg |
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| Magnesium | 270mg | 280mg |
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| Phosphorus | 481mg | 704mg |
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| Potassium | 733mg | 1797mg |
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| Sodium | 1mg | 2mg |
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| Zinc | 3.12mg | 4.89mg |
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| Copper | 1.031mg | 1.658mg |
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| Vitamin A | 2IU | 22IU |
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| Vitamin E | 25.63mg | 0.85mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 6mg |
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| Vitamin B1 | 0.205mg | 0.874mg |
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| Vitamin B2 | 1.138mg | 0.87mg |
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| Vitamin B3 | 3.618mg | 1.623mg |
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| Vitamin B5 | 0.471mg | 0.793mg |
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| Vitamin B6 | 0.137mg | 0.377mg |
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| Folate | 44µg | 375µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 0µg | 47µg |
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| Tryptophan | 0.211mg | 0.591mg |
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| Threonine | 0.601mg | 1.766mg |
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| Isoleucine | 0.751mg | 1.971mg |
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| Leucine | 1.473mg | 3.309mg |
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| Lysine | 0.568mg | 2.706mg |
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| Methionine | 0.157mg | 0.547mg |
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| Phenylalanine | 1.132mg | 2.122mg |
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| Valine | 0.855mg | 2.029mg |
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| Histidine | 0.539mg | 1.097mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0.015g | 0g |
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| Saturated Fat | 3.802g | 2.884g |
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| Monounsaturated Fat | 31.551g | 4.404g |
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| Polyunsaturated fat | 12.329g | 11.255g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
85
Mineral Summary Score
139
252
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%
219%
Carbohydrates
22%
30%
Fats
230%
92%
Comparison summary
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is lower in Saturated Fat?
Soybean is lower in Saturated Fat (difference - 0.918g)
Which food is richer in vitamins?
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Almond is lower in Sugar (difference - 2.98g)
Which food contains less Sodium?
Almond contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almond is lower in glycemic index (difference - 14)
Which food is cheaper?
Almond is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)