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Soybean vs Almond - In-Depth Nutrition Comparison

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How are Soybean and Almond different?

  • Soybean 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.
  • Soybean contains 10000000 times more Vitamin K than Almond. While Soybean contains 47µg of Vitamin K, Almond contains only 0µg.

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

Infographic

Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Almond
Contains more Iron +323.2%
Contains more Phosphorus +46.4%
Contains more Potassium +145.2%
Contains more Zinc +56.7%
Contains more Copper +60.8%
Contains less Sodium -50%
Equal in Calcium - 269
Equal in Magnesium - 270
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Contains more Iron +323.2%
Contains more Phosphorus +46.4%
Contains more Potassium +145.2%
Contains more Zinc +56.7%
Contains more Copper +60.8%
Contains less Sodium -50%
Equal in Calcium - 269
Equal in Magnesium - 270

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Almond
Contains more Vitamin A +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +326.3%
Contains more Vitamin B5 +68.4%
Contains more Vitamin B6 +175.2%
Contains more Folate +752.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +2915.3%
Contains more Vitamin B2 +30.8%
Contains more Vitamin B3 +122.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +326.3%
Contains more Vitamin B5 +68.4%
Contains more Vitamin B6 +175.2%
Contains more Folate +752.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +2915.3%
Contains more Vitamin B2 +30.8%
Contains more Vitamin B3 +122.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean 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 Almond Opinion
Net carbs 20.86g 9.05g Soybean
Protein 36.49g 21.15g Soybean
Fats 19.94g 49.93g Almond
Carbs 30.16g 21.55g Soybean
Calories 446kcal 579kcal Almond
Starch g 0.72g Almond
Fructose g 0.11g Almond
Sugar 7.33g 4.35g Almond
Fiber 9.3g 12.5g Almond
Calcium 277mg 269mg Soybean
Iron 15.7mg 3.71mg Soybean
Magnesium 280mg 270mg Soybean
Phosphorus 704mg 481mg Soybean
Potassium 1797mg 733mg Soybean
Sodium 2mg 1mg Almond
Zinc 4.89mg 3.12mg Soybean
Copper 1.658mg 1.031mg Soybean
Vitamin A 22IU 2IU Soybean
Vitamin E 0.85mg 25.63mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Soybean
Vitamin B1 0.874mg 0.205mg Soybean
Vitamin B2 0.87mg 1.138mg Almond
Vitamin B3 1.623mg 3.618mg Almond
Vitamin B5 0.793mg 0.471mg Soybean
Vitamin B6 0.377mg 0.137mg Soybean
Folate 375µg 44µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg 0µg Soybean
Tryptophan 0.591mg 0.211mg Soybean
Threonine 1.766mg 0.601mg Soybean
Isoleucine 1.971mg 0.751mg Soybean
Leucine 3.309mg 1.473mg Soybean
Lysine 2.706mg 0.568mg Soybean
Methionine 0.547mg 0.157mg Soybean
Phenylalanine 2.122mg 1.132mg Soybean
Valine 2.029mg 0.855mg Soybean
Histidine 1.097mg 0.539mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0.015g Soybean
Saturated Fat 2.884g 3.802g Soybean
Monounsaturated Fat 4.404g 31.551g Almond
Polyunsaturated fat 11.255g 12.329g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
82
Almond
Mineral Summary Score
252
Soybean
139
Almond

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
127%
Almond
Carbohydrates
30%
Soybean
22%
Almond
Fats
92%
Soybean
230%
Almond

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 0.918g)
Which food is richer in vitamins?
Soybean
Soybean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - 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.