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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, Phosphorus, Potassium, and Selenium, however Almond is richer in Vitamin E , Vitamin K, and Vitamin B2.
  • Daily need coverage for Vitamin E from Almond is 165% higher.
  • Soybean contains 9 times more Folate than Almond. While Soybean contains 375µg of Folate, Almond contains only 44µg.

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 Potassium +145.2%
Contains more Copper +60.8%
Contains more Zinc +56.7%
Contains more Phosphorus +46.4%
Contains less Sodium -50%
Equal in Calcium - 269
Equal in Magnesium - 270
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
Contains more Iron +323.2%
Contains more Potassium +145.2%
Contains more Copper +60.8%
Contains more Zinc +56.7%
Contains more Phosphorus +46.4%
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 C +∞%
Contains more Vitamin A +1000%
Contains more Vitamin B1 +326.3%
Contains more Vitamin B5 +68.4%
Contains more Vitamin B6 +175.2%
Contains more Vitamin K +∞%
Contains more Folate +752.3%
Contains more Vitamin E +2915.3%
Contains more Vitamin B2 +30.8%
Contains more Vitamin B3 +122.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 513% 0% 52% 263% 68% 29% 32% 0% 0% 33%
Contains more Vitamin C +∞%
Contains more Vitamin A +1000%
Contains more Vitamin B1 +326.3%
Contains more Vitamin B5 +68.4%
Contains more Vitamin B6 +175.2%
Contains more Vitamin K +∞%
Contains more Folate +752.3%
Contains more Vitamin E +2915.3%
Contains more Vitamin B2 +30.8%
Contains more Vitamin B3 +122.9%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Soybean Almond Opinion
Calories 446 579 Almond
Protein 36.49 21.15 Soybean
Fats 19.94 49.93 Almond
Vitamin C 6 0 Soybean
Carbs 30.16 21.55 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 3.71 Soybean
Calcium 277 269 Soybean
Potassium 1797 733 Soybean
Magnesium 280 270 Soybean
Sugar 7.33 4.35 Almond
Fiber 9.3 12.5 Almond
Copper 1.658 1.031 Soybean
Zinc 4.89 3.12 Soybean
Starch 0.72 Almond
Phosphorus 704 481 Soybean
Sodium 2 1 Almond
Vitamin A 22 2 Soybean
Vitamin E 0.85 25.63 Almond
Vitamin D 0 0
Vitamin B1 0.874 0.205 Soybean
Vitamin B2 0.87 1.138 Almond
Vitamin B3 1.623 3.618 Almond
Vitamin B5 0.793 0.471 Soybean
Vitamin B6 0.377 0.137 Soybean
Vitamin B12 0 0
Vitamin K 47 0 Soybean
Folate 375 44 Soybean
Trans Fat 0 0.015 Soybean
Saturated Fat 2.884 3.802 Soybean
Monounsaturated Fat 4.404 31.551 Almond
Polyunsaturated fat 11.255 12.329 Almond
Tryptophan 0.591 0.211 Soybean
Threonine 1.766 0.601 Soybean
Isoleucine 1.971 0.751 Soybean
Leucine 3.309 1.473 Soybean
Lysine 2.706 0.568 Soybean
Methionine 0.547 0.157 Soybean
Phenylalanine 2.122 1.132 Soybean
Valine 2.029 0.855 Soybean
Histidine 1.097 0.539 Soybean
Fructose 0.11 Almond

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.