Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and almonds:
Almond is high in calories and soy milk has 93% less calories than almond - almond has 579 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Soy milk has a macronutrient ratio of 24:45:31 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Soy Milk | Almonds | |
---|---|---|
Protein | 24% | 14% |
Carbohydrates | 45% | 14% |
Fat | 31% | 72% |
Alcohol | ~ | ~ |
Soy milk has 3.3 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
Almond is an excellent source of dietary fiber and it has 61 times more dietary fiber than soy milk - almond has 12.5g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
Almonds and soy milk contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and soy milk has 3.7g of sugar.
Almond is an excellent source of protein and it has 713% more protein than soy milk - almond has 21.2g of protein per 100 grams and soy milk has 2.6g of protein.
Soy milk has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Both almonds and soy milk are low in trans fat - almond has 0.02g of trans fat per 100 grams and soy milk does not contain significant amounts.
Soy milk has more Vitamin A than almond - soy milk has 55ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Soy milk has more Vitamin D than almond - soy milk has 3.7iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Almond is an excellent source of Vitamin E and it has 232 times more Vitamin E than soy milk - almond has 25.6mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Soy milk and almonds contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
Soy Milk | Almonds | |
---|---|---|
Thiamin | 0.029 MG | 0.205 MG |
Riboflavin | 0.184 MG | 1.138 MG |
Niacin | 0.425 MG | 3.618 MG |
Pantothenic acid | ~ | 0.471 MG |
Vitamin B6 | 0.031 MG | 0.137 MG |
Folate | 9 UG | 44 UG |
Vitamin B12 | 0.85 UG | ~ |
Both almonds and soy milk are high in calcium. Almond has 119% more calcium than soy milk - almond has 269mg of calcium per 100 grams and soy milk has 123mg of calcium.
Almond is an excellent source of iron and it has 783% more iron than soy milk - almond has 3.7mg of iron per 100 grams and soy milk has 0.42mg of iron.
Almond is an excellent source of potassium and it has 501% more potassium than soy milk - almond has 733mg of potassium per 100 grams and soy milk has 122mg of potassium.
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both soy milk and almonds contain small amounts of beta-carotene.
Soy Milk | Almonds | |
---|---|---|
beta-carotene | 2 UG | 1 UG |
lutein + zeaxanthin | ~ | 1 UG |
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than almond per 100 grams.
Soy Milk | Almonds | |
---|---|---|
alpha linoleic acid | 0.075 G | 0.003 G |
Total | 0.075 G | 0.003 G |
Comparing omega-6 fatty acids, almond has more linoleic acid than soy milk per 100 grams.
Soy Milk | Almonds | |
---|---|---|
linoleic acid | 0.584 G | 12.324 G |
other omega 6 | ~ | 0.002 G |
Total | 0.584 G | 12.326 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Soy Milk or Almonds .
Soy Milk g
()
|
Daily Values (%) |
Almonds 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 | |||