Soybean Oil vs. Almonds
Nutrition comparison of Soybean Oil and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and almonds:
- Both almonds and soybean oil are high in Vitamin E and calories.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Soybean oil has signficantly less carbohydrates than almond.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and soybean oil are high in calories. Soybean oil has 53% more calories than almond - almond has 579 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 almonds per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Almonds | |
|---|---|---|
| Protein | ~ | 14% |
| Carbohydrates | ~ | 14% |
| Fat | 100% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Soybean oil has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - almond has 12.5g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Soybean oil has less sugar than almond - almond has 4.4g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Almond is an excellent source of protein and it has more protein than soybean oil - almond has 21.2g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and almond has 75% less saturated fat than soybean oil - almond has 3.8g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both almonds and soybean oil are low in trans fat - almond has 0.02g of trans fat per 100 grams and soybean oil has 0.68g of trans fat.
Vitamins
Vitamin A
Almonds and soybean oil contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Both almonds and soybean oil are high in Vitamin E. Almond has 213% more Vitamin E than soybean oil - almond has 25.6mg 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 - soybean oil has 183.9ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | Almonds | |
|---|---|---|
| Thiamin | ~ | 0.205 MG |
| Riboflavin | ~ | 1.138 MG |
| Niacin | ~ | 3.618 MG |
| Pantothenic acid | ~ | 0.471 MG |
| Vitamin B6 | ~ | 0.137 MG |
| Folate | ~ | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has more calcium than soybean oil - almond has 269mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Almond is an excellent source of iron and it has 184 times more iron than soybean oil - almond has 3.7mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Almond is an excellent source of potassium and it has more potassium than soybean oil - almond has 733mg 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 per 100 grams.
| Soybean Oil | Almonds | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.003 G |
| Total | 7.034 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than almond per 100 grams.
| Soybean Oil | Almonds | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 50.299 G | 12.324 G |
| Total | 50.299 G | 12.326 G |
Customize your serving size
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: Soybean Oil (Oil, vegetable, soybean, refined) and Almonds (Nuts, almonds) .
Soybean Oil 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 | |||
FAQ
Does almonds or soybean oil contain more calories in 100 grams?Both almonds and soybean oil are high in calories. Soybean oil has 50% more calories than almond - almond has 579 calories in 100g and soybean oil has 884 calories.
Does almonds or soybean oil contain more calcium?
Almond is a rich source of calcium and it has more calcium than soybean oil - almond has 269mg of calcium in 100 grams and soybean oil does not contain significant amounts.
Does almonds or soybean oil contain more iron?
Almond is an abundant source of iron and it has 184 times more iron than soybean oil - almond has 3.7mg of iron in 100 grams and soybean oil has 0.02mg of iron.
Does almonds or soybean oil contain more potassium?
Almond is a rich source of potassium and it has more potassium than soybean oil - almond has 733mg of potassium in 100 grams and soybean oil does not contain significant amounts.