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 fats; however, soybean raw is richer in iron, folate, copper, vitamin B1, vitamin K, protein, phosphorus, and potassium.
- Daily need coverage for vitamin E for almonds is 165% higher.
- Almonds contain 3 times more fats than soybean raw. While almonds contain 49.93g of fats, soybean raw contains only 19.94g.
- 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.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
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% |
| Omega-6 (Linoleic acid) | 12.32g | 72% | |
| 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% |
| Protein | 21.15g | 36.49g | 31% |
| Potassium | 733mg | 1797mg | 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% |
| Vitamin B3 | 3.618mg | 1.623mg | 12% |
| Choline | 52.1mg | 115.9mg | 12% |
| Calories | 579kcal | 446kcal | 7% |
| Vitamin C | 0mg | 6mg | 7% |
| Polyunsaturated fat | 12.329g | 11.255g | 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% |
| Protein per 100 calories | 3.7g | 8.2g | N/A |
| Calories per 10 g protein | 274kcal | 122kcal | N/A |
| Weight per 100 calories | 17g | 22g | N/A |
| Unsaturated / Saturated Fat ratio | 12 | 5.4 | N/A |
| 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 | 0% | |
| Omega-6 (Eicosadienoic acid) | 0.002g | 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% |
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