Soybean Oil vs. Almond Butter
Nutrition comparison of Soybean Oil and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and almond butter:
- Both almond butter and soybean oil are high in Vitamin E, calories and saturated fat.
- Almond butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond butter is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and soybean oil are high in calories. Soybean oil has 44% more calories than almond butter - almond butter has 614 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, soybean oil is lighter in protein, lighter in carbs and much heavier in fat compared to almond butter per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Almond Butter | |
|---|---|---|
| Protein | ~ | 13% |
| Carbohydrates | ~ | 11% |
| Fat | 100% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Soybean oil has less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - almond butter has 10.3g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Soybean oil has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Almond butter is an excellent source of protein and it has more protein than soybean oil - almond butter has 21g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Both almond butter and soybean oil are high in saturated fat. Soybean oil has 133% more saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and almond butter are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Almond butter and soybean oil contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Both almond butter and soybean oil are high in Vitamin E. Almond butter has 196% more Vitamin E than soybean oil - almond butter has 24.2mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has more Vitamin K than almond butter - soybean oil has 183.9ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | Almond Butter | |
|---|---|---|
| Thiamin | ~ | 0.041 MG |
| Riboflavin | ~ | 0.939 MG |
| Niacin | ~ | 3.155 MG |
| Pantothenic acid | ~ | 0.318 MG |
| Vitamin B6 | ~ | 0.103 MG |
| Folate | ~ | 53 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has more calcium than soybean oil - almond butter has 347mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Almond butter is an excellent source of iron and it has 173 times more iron than soybean oil - almond butter has 3.5mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Almond butter is an excellent source of potassium and it has more potassium than soybean oil - almond butter has 748mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Soybean Oil | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.007 G |
| Total | 7.034 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than almond butter per 100 grams.
| Soybean Oil | Almond Butter | |
|---|---|---|
| other omega 6 | 0.242 G | 0.011 G |
| linoleic acid | 50.299 G | 13.605 G |
| Total | 50.541 G | 13.616 G |
Customize your serving size
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 Soybean Oil or Almond Butter .
Note: The specific food items compared are: Soybean Oil (Oil, vegetable, soybean, refined) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Soybean Oil g
()
|
Daily Values (%) |
Almond Butter 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 | |||
FAQ
Does almond butter or soybean oil contain more calories in 100 grams?Both almond butter and soybean oil are high in calories. Soybean oil has 40% more calories than almond butter - almond butter has 614 calories in 100g and soybean oil has 884 calories.
Does almond butter or soybean oil contain more calcium?
Almond butter is a rich source of calcium and it has more calcium than soybean oil - almond butter has 347mg of calcium in 100 grams and soybean oil does not contain significant amounts.
Does almond butter or soybean oil contain more iron?
Almond butter is an abundant source of iron and it has 173 times more iron than soybean oil - almond butter has 3.5mg of iron in 100 grams and soybean oil has 0.02mg of iron.
Does almond butter or soybean oil contain more potassium?
Almond butter is a rich source of potassium and it has more potassium than soybean oil - almond butter has 748mg of potassium in 100 grams and soybean oil does not contain significant amounts.