Almonds vs Soy: Difference, Benefits, More

Although almonds and soy belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While almonds belong to the nuts and seeds group, soy belong to legumes food group.

That’s why we decided to create an in-depth article that compares almonds and soy, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how almonds and soy compare specifically.

Almonds

Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.

Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.

They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.

In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.

Almonds is an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

Soy

Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Almonds vs Soy Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs soy.

This comparison will start by comparing the caloric value of almonds and soy and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Almonds vs Soy Calories

Comparing soy vs almonds for weight loss, soy are slightly lower in calories, with 446 calories per 100 grams, compared to 579 calories per 100 grams of almonds.

However, both almonds and soy can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Almonds vs Soy Protein

Legumes and most legume products, including almonds and soy, are important sources of plant-based protein.

Soy offer around 42% more protein than almonds.

Soy have 36.5 grams of protein per 100 grams, while almonds has 21.2 grams of protein per 100 grams.

Almonds vs Soy Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and soy.

The total amount of carbohydrates is around 28% higher in soy than in almonds. They have 30.2 grams per 100 grams, compared to 21.6 grams in almonds.

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There’s less sugar in almonds than in soy, 43% precisely.

One handful of almonds (28 grams) contains 1.2 grams of sugar, while the same amount of soy contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in almonds and soy.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.5 grams of fiber per portion, almonds is a better source of fiber than soy which almonds offers 2.6 grams per portion.

Almonds vs Soy Fats

Fats in almonds and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in almonds and soy:

• Almonds: 49.9 grams per 100 grams
• Soy: 19.9 per 100 grams

Speaking of saturated fats, soy are 24% lower in saturated fats.

Soy and almonds contain 2.9 grams and 3.8 grams of saturated fat per 100 grams, respectively.

Almonds vs Soy Vitamins Content

This section will discuss the vitamin content of almonds and soy.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Almonds has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, soy have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin E.

Almonds and soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins almonds and soy contain side by side, so you can easily compare them.

Almonds vs Soy Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and soy comparison focuses on their mineral content.

Almonds is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than soy.

Check out the table below to learn how almonds and soy compare when it comes to mineral content.

The Final Word

Almonds and soy are highly nutritious and a great addition to a plant-based diet.

Both almonds and soy are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.