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.
| 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% |
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.
| 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% |
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% |
| Zinc | 1.15mg | 3.12mg | 18% |
| Iron | 5.14mg | 3.71mg | 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% |
| Potassium | 515mg | 733mg | 6% |
| Selenium | 7.3µg | 4.1µg | 6% |
| Protein | 18.21g | 21.15g | 6% |
| Vitamin B5 | 0.179mg | 0.471mg | 6% |
| Vitamin B1 | 0.155mg | 0.205mg | 4% |
| Carbs | 8.36g | 21.55g | 4% |
| Folate | 54µg | 44µg | 3% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Choline | 47.5mg | 52.1mg | 1% |
| 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1318.4% |
| Contains more ProteinProtein | +16.1% |
| Contains more FatsFats | +456.6% |
| Contains more CarbsCarbs | +157.8% |
| Contains more OtherOther | +55% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -65.9% |
| Contains more Mono. FatMonounsaturated fat | +1492.7% |
| Contains more Poly. FatPolyunsaturated fat | +143.5% |
