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Almonds vs. Soybean — In-Depth Nutrition Comparison

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Significant differences between almonds and soybeans

  • Almonds have more vitamin E, copper, vitamin B2, manganese, magnesium, phosphorus, fiber, vitamin B3, and zinc; however, soybeans are richer in iron.
  • Almonds cover your daily vitamin E needs 169% more than soybeans.
  • Soybeans have 9 times less vitamin B3 than almonds. Almonds have 3.618mg of vitamin B3, while soybeans have 0.399mg.
  • Soybeans have a higher glycemic index. The glycemic index of soybeans is 14, while the glycemic index of almonds is 0.

Specific food types used in this comparison are Nuts, almonds and Soybeans, mature cooked, boiled, without salt.

Infographic

Almonds 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" 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more MagnesiumMagnesium +214%
Contains more CalciumCalcium +163.7%
Contains more PotassiumPotassium +42.3%
Contains more CopperCopper +153.3%
Contains more ZincZinc +171.3%
Contains more PhosphorusPhosphorus +96.3%
Contains more ManganeseManganese +164.4%
Contains more IronIron +38.5%
Contains more SeleniumSelenium +78%
~equal in Sodium ~1mg

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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin EVitamin E +7222.9%
Contains more Vitamin B1Vitamin B1 +32.3%
Contains more Vitamin B2Vitamin B2 +299.3%
Contains more Vitamin B3Vitamin B3 +806.8%
Contains more Vitamin B5Vitamin B5 +163.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +70.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +22.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~47.5mg

All nutrients comparison - raw data values

Nutrient Almonds Soybean DV% diff.
Vitamin E 25.63mg 0.35mg 169%
Monounsaturated fat 31.551g 1.981g 74%
Copper 1.031mg 0.407mg 69%
Vitamin B2 1.138mg 0.285mg 66%
Fats 49.93g 8.97g 63%
Manganese 2.179mg 0.824mg 59%
Polyunsaturated fat 12.329g 5.064g 48%
Magnesium 270mg 86mg 44%
Phosphorus 481mg 245mg 34%
Fiber 12.5g 6g 26%
Calories 579kcal 172kcal 20%
Vitamin B3 3.618mg 0.399mg 20%
Zinc 3.12mg 1.15mg 18%
Iron 3.71mg 5.14mg 18%
Calcium 269mg 102mg 17%
Vitamin K 0µg 19.2µg 16%
Saturated fat 3.802g 1.297g 11%
Vitamin B6 0.137mg 0.234mg 7%
Potassium 733mg 515mg 6%
Selenium 4.1µg 7.3µg 6%
Protein 21.15g 18.21g 6%
Vitamin B5 0.471mg 0.179mg 6%
Vitamin B1 0.205mg 0.155mg 4%
Carbs 21.55g 8.36g 4%
Folate 44µg 54µg 3%
Vitamin C 0mg 1.7mg 2%
Choline 52.1mg 47.5mg 1%
Net carbs 9.05g 2.36g N/A
Sugar 4.35g 3g N/A
Starch 0.72g 0%
Sodium 1mg 1mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.242mg 0%
Threonine 0.601mg 0.723mg 0%
Isoleucine 0.751mg 0.807mg 0%
Leucine 1.473mg 1.355mg 0%
Lysine 0.568mg 1.108mg 0%
Methionine 0.157mg 0.224mg 0%
Phenylalanine 1.132mg 0.869mg 0%
Valine 0.855mg 0.831mg 0%
Histidine 0.539mg 0.449mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more ProteinProtein +16.1%
Contains more FatsFats +456.6%
Contains more CarbsCarbs +157.8%
Contains more OtherOther +55%
Contains more WaterWater +1318.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains more Mono. FatMonounsaturated fat +1492.7%
Contains more Poly. FatPolyunsaturated fat +143.5%
Contains less Sat. FatSaturated fat -65.9%

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.