Almonds vs. Soybean raw — In-Depth Nutrition Comparison
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How are almonds and soybean raw different?
- Almonds are higher in vitamin E and vitamin B2; however, soybean raw is richer in iron, folate, copper, vitamin B1, vitamin K, phosphorus, potassium, and selenium.
- Daily need coverage for vitamin E for almonds is 165% higher.
- Almonds have a lower glycemic index (0) than soybean raw (14).
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -50% |
| Contains more PotassiumPotassium | +145.2% |
| Contains more IronIron | +323.2% |
| Contains more CopperCopper | +60.8% |
| Contains more ZincZinc | +56.7% |
| Contains more PhosphorusPhosphorus | +46.4% |
| Contains more ManganeseManganese | +15.5% |
| Contains more SeleniumSelenium | +334.1% |
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 | +2915.3% |
| Contains more Vitamin B2Vitamin B2 | +30.8% |
| Contains more Vitamin B3Vitamin B3 | +122.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +326.3% |
| Contains more Vitamin B5Vitamin B5 | +68.4% |
| Contains more Vitamin B6Vitamin B6 | +175.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +752.3% |
| Contains more CholineCholine | +122.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.85mg | 165% |
| Iron | 3.71mg | 15.7mg | 150% |
| Folate | 44µg | 375µg | 83% |
| Copper | 1.031mg | 1.658mg | 70% |
| Monounsaturated fat | 31.551g | 4.404g | 68% |
| Vitamin B1 | 0.205mg | 0.874mg | 56% |
| Fats | 49.93g | 19.94g | 46% |
| Vitamin K | 0µg | 47µg | 39% |
| Phosphorus | 481mg | 704mg | 32% |
| Potassium | 733mg | 1797mg | 31% |
| Protein | 21.15g | 36.49g | 31% |
| Selenium | 4.1µg | 17.8µg | 25% |
| Vitamin B2 | 1.138mg | 0.87mg | 21% |
| Vitamin B6 | 0.137mg | 0.377mg | 18% |
| Zinc | 3.12mg | 4.89mg | 16% |
| Manganese | 2.179mg | 2.517mg | 15% |
| Fiber | 12.5g | 9.3g | 13% |
| Choline | 52.1mg | 115.9mg | 12% |
| Vitamin B3 | 3.618mg | 1.623mg | 12% |
| Polyunsaturated fat | 12.329g | 11.255g | 7% |
| Calories | 579kcal | 446kcal | 7% |
| Vitamin C | 0mg | 6mg | 7% |
| Vitamin B5 | 0.471mg | 0.793mg | 6% |
| Saturated fat | 3.802g | 2.884g | 4% |
| Carbs | 21.55g | 30.16g | 3% |
| Magnesium | 270mg | 280mg | 2% |
| Calcium | 269mg | 277mg | 1% |
| Net carbs | 9.05g | 20.86g | N/A |
| Sugar | 4.35g | 7.33g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.591mg | 0% |
| Threonine | 0.601mg | 1.766mg | 0% |
| Isoleucine | 0.751mg | 1.971mg | 0% |
| Leucine | 1.473mg | 3.309mg | 0% |
| Lysine | 0.568mg | 2.706mg | 0% |
| Methionine | 0.157mg | 0.547mg | 0% |
| Phenylalanine | 1.132mg | 2.122mg | 0% |
| Valine | 0.855mg | 2.029mg | 0% |
| Histidine | 0.539mg | 1.097mg | 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
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more FatsFats | +150.4% |
| Contains more ProteinProtein | +72.5% |
| Contains more CarbsCarbs | +40% |
| Contains more WaterWater | +93.7% |
| Contains more OtherOther | +64.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains more Mono. FatMonounsaturated fat | +616.4% |
| Contains less Sat. FatSaturated fat | -24.1% |
~equal in
Polyunsaturated fat
~11.255g