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Soybean raw vs. Almond — In-Depth Nutrition Comparison

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How are Soybean raw and Almond different?

  • Soybean raw is higher in Iron, Folate, Copper, Vitamin B1, Vitamin K, Phosphorus, Potassium, and Selenium, however, Almond is richer in Vitamin E , and Vitamin B2.
  • Daily need coverage for Vitamin E from Almond is 165% higher.

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

Infographic

Soybean raw vs Almond 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Almond
1
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 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%
Contains less SodiumSodium -50%
~equal in Magnesium ~270mg
~equal in Calcium ~269mg

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 20% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Almond
3
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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1000%
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%
Contains more Vitamin E Vitamin E +2915.3%
Contains more Vitamin B2Vitamin B2 +30.8%
Contains more Vitamin B3Vitamin B3 +122.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Almond
1
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 +72.5%
Contains more CarbsCarbs +40%
Contains more WaterWater +93.7%
Contains more OtherOther +64.5%
Contains more FatsFats +150.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated Fat: Sat. Fat 2.884 g
Monounsaturated Fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Almond
2
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 -24.1%
Contains more Mono. FatMonounsaturated Fat +616.4%
~equal in Polyunsaturated fat ~12.329g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Almond
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 Soybean raw Almond Opinion
Calories 446kcal 579kcal Almond
Protein 36.49g 21.15g Soybean raw
Fats 19.94g 49.93g Almond
Vitamin C 6mg 0mg Soybean raw
Net carbs 20.86g 9.05g Soybean raw
Carbs 30.16g 21.55g Soybean raw
Magnesium 280mg 270mg Soybean raw
Calcium 277mg 269mg Soybean raw
Potassium 1797mg 733mg Soybean raw
Iron 15.7mg 3.71mg Soybean raw
Sugar 7.33g 4.35g Almond
Fiber 9.3g 12.5g Almond
Copper 1.658mg 1.031mg Soybean raw
Zinc 4.89mg 3.12mg Soybean raw
Starch 0.72g Almond
Phosphorus 704mg 481mg Soybean raw
Sodium 2mg 1mg Almond
Vitamin A 22IU 2IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 25.63mg Almond
Manganese 2.517mg 2.179mg Soybean raw
Selenium 17.8µg 4.1µg Soybean raw
Vitamin B1 0.874mg 0.205mg Soybean raw
Vitamin B2 0.87mg 1.138mg Almond
Vitamin B3 1.623mg 3.618mg Almond
Vitamin B5 0.793mg 0.471mg Soybean raw
Vitamin B6 0.377mg 0.137mg Soybean raw
Vitamin K 47µg 0µg Soybean raw
Folate 375µg 44µg Soybean raw
Trans Fat 0g 0.015g Soybean raw
Choline 115.9mg 52.1mg Soybean raw
Saturated Fat 2.884g 3.802g Soybean raw
Monounsaturated Fat 4.404g 31.551g Almond
Polyunsaturated fat 11.255g 12.329g Almond
Tryptophan 0.591mg 0.211mg Soybean raw
Threonine 1.766mg 0.601mg Soybean raw
Isoleucine 1.971mg 0.751mg Soybean raw
Leucine 3.309mg 1.473mg Soybean raw
Lysine 2.706mg 0.568mg Soybean raw
Methionine 0.547mg 0.157mg Soybean raw
Phenylalanine 2.122mg 1.132mg Soybean raw
Valine 2.029mg 0.855mg Soybean raw
Histidine 1.097mg 0.539mg Soybean raw
Fructose 0.11g Almond
Omega-3 - ALA 0.003g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Almond
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
83%
Soybean raw
78%
Almond
Minerals Daily Need Coverage Score
244%
Soybean raw
142%
Almond

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Almond - 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.