Soybean vs. Almonds — In-Depth Nutrition Comparison

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Significant differences between soybeans and almonds

Soybeans have more iron; however, almonds are richer in vitamin E, copper, vitamin B2, manganese, magnesium, phosphorus, fiber, vitamin B3, and zinc.
Almonds cover your daily vitamin E needs 169% more than soybeans.
Soybeans have a higher glycemic index. The glycemic index of soybeans is 14, while the glycemic index of almonds is 0.

Specific food types used in this comparison are Soybeans, mature cooked, boiled, without salt and Nuts, almonds.

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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.

Soybean

Almonds

Contains more IronIron	+38.5%
Contains more SeleniumSelenium	+78%

Contains more MagnesiumMagnesium	+214%
Contains more CalciumCalcium	+163.7%
Contains more PotassiumPotassium	+42.3%
Contains more CopperCopper	+153.3%
Contains more ZincZinc	+171.3%
Contains more PhosphorusPhosphorus	+96.3%
Contains more ManganeseManganese	+164.4%

~equal in Sodium ~1mg

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.

Soybean

Almonds

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B6Vitamin B6	+70.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+22.7%

Contains more Vitamin EVitamin E	+7222.9%
Contains more Vitamin B1Vitamin B1	+32.3%
Contains more Vitamin B2Vitamin B2	+299.3%
Contains more Vitamin B3Vitamin B3	+806.8%
Contains more Vitamin B5Vitamin B5	+163.1%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	0.35mg	25.63mg	169%
Monounsaturated fat	1.981g	31.551g	74%
Copper	0.407mg	1.031mg	69%
Vitamin B2	0.285mg	1.138mg	66%
Fats	8.97g	49.93g	63%
Manganese	0.824mg	2.179mg	59%
Polyunsaturated fat	5.064g	12.329g	48%
Magnesium	86mg	270mg	44%
Phosphorus	245mg	481mg	34%
Fiber	6g	12.5g	26%
Calories	172kcal	579kcal	20%
Vitamin B3	0.399mg	3.618mg	20%
Iron	5.14mg	3.71mg	18%
Zinc	1.15mg	3.12mg	18%
Calcium	102mg	269mg	17%
Vitamin K	19.2µg	0µg	16%
Saturated fat	1.297g	3.802g	11%
Vitamin B6	0.234mg	0.137mg	7%
Protein	18.21g	21.15g	6%
Potassium	515mg	733mg	6%
Selenium	7.3µg	4.1µg	6%
Vitamin B5	0.179mg	0.471mg	6%
Carbs	8.36g	21.55g	4%
Vitamin B1	0.155mg	0.205mg	4%
Folate	54µg	44µg	3%
Vitamin C	1.7mg	0mg	2%
Choline	47.5mg	52.1mg	1%
Protein per 100 calories	11g	3.7g	N/A
Calories per 10 g protein	94kcal	274kcal	N/A
Weight per 100 calories	58g	17g	N/A
Unsaturated / Saturated Fat ratio	5.4	12	N/A
Net carbs	2.36g	9.05g	N/A
Sugar	3g	4.35g	N/A
Starch		0.72g	0%
Sodium	1mg	1mg	0%
Trans fat	0g	0.015g	N/A
Tryptophan	0.242mg	0.211mg	0%
Threonine	0.723mg	0.601mg	0%
Isoleucine	0.807mg	0.751mg	0%
Leucine	1.355mg	1.473mg	0%
Lysine	1.108mg	0.568mg	0%
Methionine	0.224mg	0.157mg	0%
Phenylalanine	0.869mg	1.132mg	0%
Valine	0.831mg	0.855mg	0%
Histidine	0.449mg	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