Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and soy protein powder:
Both almonds and soy protein powder are high in calories. Almond has 49% more calories than soy protein powder - almond has 579 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, almonds is much lighter in protein, lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Almonds has a macronutrient ratio of 14:14:73 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Soy Protein Powder | |
|---|---|---|
| Protein | 14% | 57% |
| Carbohydrates | 14% | 30% |
| Fat | 73% | 13% |
| Alcohol | ~ | ~ |
Almond has 25% less carbohydrates than soy protein powder - almond has 21.6g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both almonds and soy protein powder are high in dietary fiber. Almond has 87% more dietary fiber than soy protein powder - almond has 12.5g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and almond has 80% less sugar than soy protein powder - almond has 4.4g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both almonds and soy protein powder are high in protein. Soy protein powder has 163% more protein than almond - almond has 21.2g of protein per 100 grams and soy protein powder has 55.6g of protein.
Soy protein powder has 71% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Both almonds and soy protein powder are low in trans fat - almond has 0.02g of trans fat per 100 grams and soy protein powder does not contain significant amounts.
Almonds and soy protein powder contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Almond is an excellent source of Vitamin E and it has more Vitamin E than soy protein powder - almond has 25.6mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Almond has more riboflavin and pantothenic acid, however, soy protein powder contains more folate. Both almonds and soy protein powder contain significant amounts of thiamin, niacin and Vitamin B6.
| Almonds | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.205 MG | 0.288 MG |
| Riboflavin | 1.138 MG | 0.164 MG |
| Niacin | 3.618 MG | 2.357 MG |
| Pantothenic acid | 0.471 MG | ~ |
| Vitamin B6 | 0.137 MG | 0.164 MG |
| Folate | 44 UG | 289 UG |
Both almonds and soy protein powder are high in calcium. Almond has 51% more calcium than soy protein powder - almond has 269mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both almonds and soy protein powder are high in iron. Soy protein powder has 223% more iron than almond - almond has 3.7mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both almonds and soy protein powder are high in potassium. Soy protein powder has 27% more potassium than almond - almond has 733mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.32 G |
| Total | 0.003 G | 0.32 G |
Comparing omega-6 fatty acids, almond has more linoleic acid than soy protein powder per 100 grams.
| Almonds | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 2.381 G |
| Total | 12.326 G | 2.381 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almonds (Nuts, almonds) and Soy Protein Powder (Protein powder, soy based, NFS) .
Almonds g
()
|
Daily Values (%) |
Soy Protein Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||