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  6. Soybean raw vs. Almond butter

Soybean raw vs. Almond butter — In-Depth Nutrition Comparison

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Summary of differences between soybean raw and almond butter

  • Soybean raw has more iron, folate, copper, vitamin B1, vitamin K, potassium, selenium, phosphorus, and vitamin B6; however, almond butter is higher in vitamin E.
  • Almond butter covers your daily need for vitamin E, 156% more than soybean raw.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Nuts, almond butter, plain, without salt added.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 PotassiumPotassium +140.2%
Contains more IronIron +349.9%
Contains more CopperCopper +77.5%
Contains more ZincZinc +48.6%
Contains more PhosphorusPhosphorus +38.6%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +18.1%
Contains more SeleniumSelenium +641.7%
Contains more CalciumCalcium +25.3%
~equal in Magnesium ~279mg

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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 +2031.7%
Contains more Vitamin B5Vitamin B5 +149.4%
Contains more Vitamin B6Vitamin B6 +266%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +607.5%
Contains more CholineCholine +122.5%
Contains more Vitamin EVitamin E +2748.2%
Contains more Vitamin B3Vitamin B3 +94.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.939mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Almond butter DV% diff.
Vitamin E 0.85mg 24.21mg 156%
Iron 15.7mg 3.49mg 153%
Folate 375µg 53µg 81%
Copper 1.658mg 0.934mg 80%
Monounsaturated fat 4.404g 32.445g 70%
Vitamin B1 0.874mg 0.041mg 69%
Fats 19.94g 55.5g 55%
Vitamin K 47µg 0µg 39%
Protein 36.49g 20.96g 31%
Potassium 1797mg 748mg 31%
Phosphorus 704mg 508mg 28%
Selenium 17.8µg 2.4µg 28%
Vitamin B6 0.377mg 0.103mg 21%
Manganese 2.517mg 2.131mg 17%
Polyunsaturated fat 11.255g 13.613g 16%
Zinc 4.89mg 3.29mg 15%
Choline 115.9mg 52.1mg 12%
Vitamin B5 0.793mg 0.318mg 10%
Vitamin B3 1.623mg 3.155mg 10%
Calories 446kcal 614kcal 8%
Calcium 277mg 347mg 7%
Vitamin C 6mg 0mg 7%
Saturated fat 2.884g 4.152g 6%
Vitamin B2 0.87mg 0.939mg 5%
Fiber 9.3g 10.3g 4%
Carbs 30.16g 18.82g 4%
Net carbs 20.86g 8.52g N/A
Magnesium 280mg 279mg 0%
Sugar 7.33g 4.43g N/A
Starch 0.08g 0%
Sodium 2mg 7mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.159mg 0%
Threonine 1.766mg 0.555mg 0%
Isoleucine 1.971mg 0.813mg 0%
Leucine 3.309mg 1.483mg 0%
Lysine 2.706mg 0.612mg 0%
Methionine 0.547mg 0.122mg 0%
Phenylalanine 2.122mg 1.149mg 0%
Valine 2.029mg 0.937mg 0%
Histidine 1.097mg 0.55mg 0%

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
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 ProteinProtein +74.1%
Contains more CarbsCarbs +60.3%
Contains more WaterWater +420.7%
Contains more OtherOther +58.1%
Contains more FatsFats +178.3%

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
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 -30.5%
Contains more Mono. FatMonounsaturated fat +636.7%
Contains more Poly. FatPolyunsaturated fat +21%

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 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.