Almonds vs. Soybean — In-Depth Nutrition Comparison

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Significant differences between almonds and soybeans

Almonds have more vitamin E, copper, vitamin B2, manganese, magnesium, phosphorus, fiber, vitamin B3, and zinc; however, soybeans are richer in iron.
Almonds cover your daily vitamin E needs 169% more than soybeans.
Soybeans have 9 times less vitamin B3 than almonds. Almonds have 3.618mg of vitamin B3, while soybeans have 0.399mg.
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 Nuts, almonds and Soybeans, mature cooked, boiled, without salt.

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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.

Almonds

Soybean

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%

Contains more IronIron	+38.5%
Contains more SeleniumSelenium	+78%

~equal in Sodium ~1mg

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.

Almonds

Soybean

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%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B6Vitamin B6	+70.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+22.7%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	25.63mg	0.35mg	169%
Monounsaturated fat	31.551g	1.981g	74%
Copper	1.031mg	0.407mg	69%
Vitamin B2	1.138mg	0.285mg	66%
Fats	49.93g	8.97g	63%
Manganese	2.179mg	0.824mg	59%
Polyunsaturated fat	12.329g	5.064g	48%
Magnesium	270mg	86mg	44%
Phosphorus	481mg	245mg	34%
Fiber	12.5g	6g	26%
Calories	579kcal	172kcal	20%
Vitamin B3	3.618mg	0.399mg	20%
Iron	3.71mg	5.14mg	18%
Zinc	3.12mg	1.15mg	18%
Calcium	269mg	102mg	17%
Vitamin K	0µg	19.2µg	16%
Saturated fat	3.802g	1.297g	11%
Vitamin B6	0.137mg	0.234mg	7%
Protein	21.15g	18.21g	6%
Potassium	733mg	515mg	6%
Selenium	4.1µg	7.3µg	6%
Vitamin B5	0.471mg	0.179mg	6%
Carbs	21.55g	8.36g	4%
Vitamin B1	0.205mg	0.155mg	4%
Folate	44µg	54µg	3%
Vitamin C	0mg	1.7mg	2%
Choline	52.1mg	47.5mg	1%
Protein per 100 calories	3.7g	11g	N/A
Calories per 10 g protein	274kcal	94kcal	N/A
Weight per 100 calories	17g	58g	N/A
Unsaturated / Saturated Fat ratio	12	5.4	N/A
Net carbs	9.05g	2.36g	N/A
Sugar	4.35g	3g	N/A
Starch	0.72g		0%
Sodium	1mg	1mg	0%
Trans fat	0.015g	0g	N/A
Tryptophan	0.211mg	0.242mg	0%
Threonine	0.601mg	0.723mg	0%
Isoleucine	0.751mg	0.807mg	0%
Leucine	1.473mg	1.355mg	0%
Lysine	0.568mg	1.108mg	0%
Methionine	0.157mg	0.224mg	0%
Phenylalanine	1.132mg	0.869mg	0%
Valine	0.855mg	0.831mg	0%
Histidine	0.539mg	0.449mg	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