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
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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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
| 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
| Contains more Mono. FatMonounsaturated fat | +1492.7% |
| Contains more Poly. FatPolyunsaturated fat | +143.5% |
| Contains less Sat. FatSaturated fat | -65.9% |
