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Soybean meal vs. Almonds — In-Depth Nutrition Comparison

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Significant differences between soybean meal and almonds

  • Soybean meal has more iron, copper, manganese, folate, potassium, vitamin B1, vitamin B6, phosphorus, and vitamin B5; however, almonds are richer in vitamin B2.
  • Soybean meal covers your daily iron needs 125% more than almonds.
  • Almonds have 7 times less folate than soybean meal. Soybean meal has 303µg of folate, while almonds have 44µg.
  • Soybean meal has a higher glycemic index. The glycemic index of soybean meal is 68, while the glycemic index of almonds is 0.

Specific food types used in this comparison are Soy meal, defatted, raw and Nuts, almonds.

Infographic

Soybean meal vs Almonds 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +13.3%
Contains more PotassiumPotassium +239.7%
Contains more IronIron +269.3%
Contains more CopperCopper +94%
Contains more ZincZinc +62.2%
Contains more PhosphorusPhosphorus +45.7%
Contains more ManganeseManganese +74.4%
Contains more CalciumCalcium +10.2%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +24.2%

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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +237.1%
Contains more Vitamin B5Vitamin B5 +319.5%
Contains more Vitamin B6Vitamin B6 +315.3%
Contains more FolateFolate +588.6%
Contains more Vitamin B2Vitamin B2 +353.4%
Contains more Vitamin B3Vitamin B3 +39.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
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
Contains more ProteinProtein +132.6%
Contains more CarbsCarbs +66.5%
Contains more WaterWater +57.4%
Contains more OtherOther +88.5%
Contains more FatsFats +1989.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +7614.2%
Contains more Poly. FatPolyunsaturated fat +1079.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean meal Almonds DV% diff.
Vitamin E 25.63mg 171%
Iron 13.7mg 3.71mg 125%
Copper 2mg 1.031mg 108%
Monounsaturated fat 0.409g 31.551g 78%
Polyunsaturated fat 1.045g 12.329g 75%
Fats 2.39g 49.93g 73%
Manganese 3.8mg 2.179mg 70%
Vitamin B2 0.251mg 1.138mg 68%
Folate 303µg 44µg 65%
Protein 49.2g 21.15g 56%
Potassium 2490mg 733mg 52%
Fiber 12.5g 50%
Vitamin B1 0.691mg 0.205mg 41%
Vitamin B6 0.569mg 0.137mg 33%
Phosphorus 701mg 481mg 31%
Vitamin B5 1.976mg 0.471mg 30%
Zinc 5.06mg 3.12mg 18%
Saturated fat 0.268g 3.802g 16%
Calories 337kcal 579kcal 12%
Choline 52.1mg 9%
Magnesium 306mg 270mg 9%
Vitamin B3 2.587mg 3.618mg 6%
Carbs 35.89g 21.55g 5%
Calcium 244mg 269mg 3%
Selenium 3.3µg 4.1µg 1%
Net carbs 35.89g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 3mg 1mg 0%
Vitamin A 2µg 0µg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.653mg 0.211mg 0%
Threonine 1.952mg 0.601mg 0%
Isoleucine 2.18mg 0.751mg 0%
Leucine 3.66mg 1.473mg 0%
Lysine 2.991mg 0.568mg 0%
Methionine 0.606mg 0.157mg 0%
Phenylalanine 2.346mg 1.132mg 0%
Valine 2.243mg 0.855mg 0%
Histidine 1.212mg 0.539mg 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?

ok
ok
is better in case of low diet
Soybean meal Almonds
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
58%
Soybean meal
78%
Almonds
Minerals Daily Need Coverage Score
264%
Soybean meal
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Soybean meal
Soybean meal is lower in Saturated fat (difference - 3.534g)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $2.4)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 68)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.