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  6. Soy milk vs. Almond butter

Soy milk vs. Almond butter — In-Depth Nutrition Comparison

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A recap on the differences between soy milk and almond butter

  • Soy milk has less vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, calcium, and zinc.
  • Almond butter covers your daily vitamin E needs 161% more than soy milk.

Food varieties used in this article are Soymilk, original, and vanilla, unfortified and Nuts, almond butter, plain, without salt added.

Infographic

Soy milk vs Almond butter infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +1016%
Contains more CalciumCalcium +1288%
Contains more PotassiumPotassium +533.9%
Contains more IronIron +445.3%
Contains more CopperCopper +629.7%
Contains more ZincZinc +2641.7%
Contains more PhosphorusPhosphorus +876.9%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +855.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B5Vitamin B5 +17.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +21909.1%
Contains more Vitamin B2Vitamin B2 +1260.9%
Contains more Vitamin B3Vitamin B3 +515%
Contains more Vitamin B6Vitamin B6 +33.8%
Contains more FolateFolate +194.4%
Contains more CholineCholine +120.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Almond butter DV% diff.
Vitamin E 0.11mg 24.21mg 161%
Copper 0.128mg 0.934mg 90%
Polyunsaturated fat 0.961g 13.613g 84%
Fats 1.75g 55.5g 83%
Manganese 0.223mg 2.131mg 83%
Monounsaturated fat 0.401g 32.445g 80%
Vitamin B2 0.069mg 0.939mg 67%
Phosphorus 52mg 508mg 65%
Magnesium 25mg 279mg 60%
Fiber 0.6g 10.3g 39%
Iron 0.64mg 3.49mg 36%
Protein 3.27g 20.96g 35%
Calcium 25mg 347mg 32%
Zinc 0.12mg 3.29mg 29%
Calories 54kcal 614kcal 28%
Potassium 118mg 748mg 19%
Saturated fat 0.205g 4.152g 18%
Vitamin B3 0.513mg 3.155mg 17%
Folate 18µg 53µg 9%
Choline 23.6mg 52.1mg 5%
Selenium 4.8µg 2.4µg 4%
Carbs 6.28g 18.82g 4%
Vitamin K 3µg 0µg 3%
Vitamin B1 0.06mg 0.041mg 2%
Vitamin B6 0.077mg 0.103mg 2%
Sodium 51mg 7mg 2%
Vitamin B5 0.373mg 0.318mg 1%
Net carbs 5.68g 8.52g N/A
Sugar 3.99g 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.038mg 0.159mg 0%
Threonine 0.108mg 0.555mg 0%
Isoleucine 0.114mg 0.813mg 0%
Leucine 0.186mg 1.483mg 0%
Lysine 0.131mg 0.612mg 0%
Methionine 0.027mg 0.122mg 0%
Phenylalanine 0.113mg 1.149mg 0%
Valine 0.117mg 0.937mg 0%
Histidine 0.061mg 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +5268.9%
Contains more ProteinProtein +541%
Contains more FatsFats +3071.4%
Contains more CarbsCarbs +199.7%
Contains more OtherOther +373.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +7991%
Contains more Poly. FatPolyunsaturated fat +1316.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.