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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
78%
83%
Minerals Daily Need Coverage Score
142%
244%
Comparison summary
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 0.918g)
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Almonds is lower in Sugar (difference - 2.98g)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 14)
Which food is cheaper?
Almonds is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)