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.
Detailed nutritional comparison of soybean oil and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Soybean Oil src
Image of Almonds src

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) .

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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.