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.
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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
Contains
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Iron
+323.2%
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Potassium
+145.2%
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Copper
+60.8%
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Zinc
+56.7%
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Phosphorus
+46.4%
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Sodium
-50%
Equal in Calcium - 269
Equal in Magnesium - 270
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Iron
+323.2%
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Potassium
+145.2%
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Copper
+60.8%
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Zinc
+56.7%
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Phosphorus
+46.4%
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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
:
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Vitamin C
+∞%
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Vitamin A
+1000%
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Vitamin B1
+326.3%
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Vitamin B5
+68.4%
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Vitamin B6
+175.2%
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Vitamin K
+∞%
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Folate
+752.3%
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Vitamin E
+2915.3%
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Vitamin B2
+30.8%
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Vitamin B3
+122.9%
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Vitamin C
+∞%
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Vitamin A
+1000%
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Vitamin B1
+326.3%
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Vitamin B5
+68.4%
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Vitamin B6
+175.2%
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Vitamin K
+∞%
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Folate
+752.3%
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Vitamin E
+2915.3%
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Vitamin B2
+30.8%
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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
82
Mineral Summary Score
252
139
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%
127%
Carbohydrates
30%
22%
Fats
92%
230%
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.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet |
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Comparison summary
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is lower in Saturated Fat?
Soybean is lower in Saturated Fat (difference - 0.918g)
Which food is richer in vitamins?
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Almond is lower in Sugar (difference - 2.98g)
Which food contains less Sodium?
Almond contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almond is lower in glycemic index (difference - 14)
Which food is cheaper?
Almond is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 446 | 579 |
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| Protein | 36.49 | 21.15 |
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| Fats | 19.94 | 49.93 |
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| Vitamin C | 6 | 0 |
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| Carbs | 30.16 | 21.55 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 15.7 | 3.71 |
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| Calcium | 277 | 269 |
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| Potassium | 1797 | 733 |
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| Magnesium | 280 | 270 |
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| Sugar | 7.33 | 4.35 |
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| Fiber | 9.3 | 12.5 |
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| Copper | 1.658 | 1.031 |
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| Zinc | 4.89 | 3.12 |
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| Starch | 0.72 |
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| Phosphorus | 704 | 481 |
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| Sodium | 2 | 1 |
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| Vitamin A | 22 | 2 |
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| Vitamin E | 0.85 | 25.63 |
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| Vitamin D | 0 | 0 | |
| Vitamin B1 | 0.874 | 0.205 |
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| Vitamin B2 | 0.87 | 1.138 |
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| Vitamin B3 | 1.623 | 3.618 |
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| Vitamin B5 | 0.793 | 0.471 |
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| Vitamin B6 | 0.377 | 0.137 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 47 | 0 |
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| Folate | 375 | 44 |
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| Trans Fat | 0 | 0.015 |
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| Saturated Fat | 2.884 | 3.802 |
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| Monounsaturated Fat | 4.404 | 31.551 |
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| Polyunsaturated fat | 11.255 | 12.329 |
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| Tryptophan | 0.591 | 0.211 |
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| Threonine | 1.766 | 0.601 |
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| Isoleucine | 1.971 | 0.751 |
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| Leucine | 3.309 | 1.473 |
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| Lysine | 2.706 | 0.568 |
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| Methionine | 0.547 | 0.157 |
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| Phenylalanine | 2.122 | 1.132 |
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| Valine | 2.029 | 0.855 |
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| Histidine | 1.097 | 0.539 |
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| Fructose | 0.11 |
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