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Soup beans vs. Almond butter — In-Depth Nutrition Comparison

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Important differences between soup beans and almond butter

  • Soup beans have more vitamin A; however, almond butter has more copper, manganese, vitamin B2, phosphorus, magnesium, calcium, iron, zinc, and fiber.
  • Almond butter's daily need coverage for copper is 86% more.
  • Soup beans have 1626 times more vitamin A than almond butter. Soup beans have 1626IU of vitamin A, while almond butter has 1IU.

The food varieties used in the comparison are Soup, bean with ham, canned, chunky, ready-to-serve and Nuts, almond butter, plain, without salt added.

Infographic

Soup beans vs Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more SeleniumSelenium +187.5%
Contains more MagnesiumMagnesium +1368.4%
Contains more CalciumCalcium +984.4%
Contains more PotassiumPotassium +327.4%
Contains more IronIron +162.4%
Contains more CopperCopper +483.8%
Contains more ZincZinc +647.7%
Contains more PhosphorusPhosphorus +761%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +634.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B2Vitamin B2 +1465%
Contains more Vitamin B3Vitamin B3 +350.7%
Contains more Vitamin B5Vitamin B5 +695%
Contains more Vitamin B6Vitamin B6 +106%
Contains more FolateFolate +341.7%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +4694.5%
Contains more ProteinProtein +303.9%
Contains more FatsFats +1485.7%
Contains more CarbsCarbs +68.6%
Contains more OtherOther +102.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -67%
Contains more Mono. FatMonounsaturated fat +1953.5%
Contains more Poly. FatPolyunsaturated fat +3390.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soup beans Almond butter
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Soup beans Almond butter DV% diff.
Vitamin E 24.21mg 161%
Polyunsaturated fat 0.39g 13.613g 88%
Copper 0.16mg 0.934mg 86%
Fats 3.5g 55.5g 80%
Manganese 0.29mg 2.131mg 80%
Monounsaturated fat 1.58g 32.445g 77%
Vitamin B2 0.06mg 0.939mg 68%
Phosphorus 59mg 508mg 64%
Magnesium 19mg 279mg 62%
Protein 5.19g 20.96g 32%
Calcium 32mg 347mg 32%
Iron 1.33mg 3.49mg 27%
Zinc 0.44mg 3.29mg 26%
Calories 95kcal 614kcal 26%
Fiber 4.6g 10.3g 23%
Potassium 175mg 748mg 17%
Sodium 400mg 7mg 17%
Vitamin B3 0.7mg 3.155mg 15%
Saturated fat 1.37g 4.152g 13%
Folate 12µg 53µg 10%
Vitamin A 81µg 0µg 9%
Choline 52.1mg 9%
Selenium 6.9µg 2.4µg 8%
Vitamin B5 0.04mg 0.318mg 6%
Vitamin B6 0.05mg 0.103mg 4%
Cholesterol 9mg 0mg 3%
Carbs 11.16g 18.82g 3%
Vitamin B1 0.06mg 0.041mg 2%
Vitamin C 1.8mg 0mg 2%
Vitamin B12 0.03µg 0µg 1%
Net carbs 6.56g 8.52g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soup beans Almond butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
8%
Soup beans
68%
Almond butter
Minerals Daily Need Coverage Score
31%
Soup beans
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated fat?
Soup beans
Soup beans is lower in Saturated fat (difference - 2.782g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $3)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 393mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.