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  6. Almond vs. Soybean raw

Almond vs. Soybean raw — In-Depth Nutrition Comparison

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How are Almond and Soybean raw different?

  • Almond is 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 from Almond is 165% higher.

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

Infographic

Almond vs Soybean raw infographic
Infographic link

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.
Almond
Almond
1
:
9
Soybean raw
Soybean raw
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%
Contains more Manganese +15.5%
Contains more Selenium +334.1%
Equal in Calcium - 277
Equal in Magnesium - 280
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
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%
Contains more Manganese +15.5%
Contains more Selenium +334.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
Almond
3
:
7
Soybean raw
Soybean raw
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 +∞%
Almond
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%
Soybean raw
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
1
:
4
Soybean raw
Soybean raw
Contains more Fats +150.4%
Contains more Protein +72.5%
Contains more Carbs +40%
Contains more Water +93.7%
Contains more Other +64.5%
Almond
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
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Fats +150.4%
Contains more Protein +72.5%
Contains more Carbs +40%
Contains more Water +93.7%
Contains more Other +64.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Soybean raw
Soybean raw
Contains more Monounsaturated Fat +616.4%
Contains less Saturated Fat -24.1%
Equal in Polyunsaturated fat - 11.255
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +616.4%
Contains less Saturated Fat -24.1%
Equal in Polyunsaturated fat - 11.255

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Soybean raw
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 raw Opinion
Net carbs 9.05g 20.86g Soybean raw
Protein 21.15g 36.49g Soybean raw
Fats 49.93g 19.94g Almond
Carbs 21.55g 30.16g Soybean raw
Calories 579kcal 446kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 7.33g Almond
Fiber 12.5g 9.3g Almond
Calcium 269mg 277mg Soybean raw
Iron 3.71mg 15.7mg Soybean raw
Magnesium 270mg 280mg Soybean raw
Phosphorus 481mg 704mg Soybean raw
Potassium 733mg 1797mg Soybean raw
Sodium 1mg 2mg Almond
Zinc 3.12mg 4.89mg Soybean raw
Copper 1.031mg 1.658mg Soybean raw
Manganese 2.179mg 2.517mg Soybean raw
Selenium 4.1µg 17.8µg Soybean raw
Vitamin A 2IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 25.63mg 0.85mg Almond
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.205mg 0.874mg Soybean raw
Vitamin B2 1.138mg 0.87mg Almond
Vitamin B3 3.618mg 1.623mg Almond
Vitamin B5 0.471mg 0.793mg Soybean raw
Vitamin B6 0.137mg 0.377mg Soybean raw
Folate 44µg 375µg Soybean raw
Vitamin K 0µg 47µg Soybean raw
Tryptophan 0.211mg 0.591mg Soybean raw
Threonine 0.601mg 1.766mg Soybean raw
Isoleucine 0.751mg 1.971mg Soybean raw
Leucine 1.473mg 3.309mg Soybean raw
Lysine 0.568mg 2.706mg Soybean raw
Methionine 0.157mg 0.547mg Soybean raw
Phenylalanine 1.132mg 2.122mg Soybean raw
Valine 0.855mg 2.029mg Soybean raw
Histidine 0.539mg 1.097mg Soybean raw
Trans Fat 0.015g 0g Soybean raw
Saturated Fat 3.802g 2.884g Soybean raw
Monounsaturated Fat 31.551g 4.404g Almond
Polyunsaturated fat 12.329g 11.255g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
85%
Soybean raw
Minerals Daily Need Coverage Score
142%
Almond
244%
Soybean raw

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 0.918g)
Which food is richer in vitamins?
Soybean raw
Soybean raw 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

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