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Comparing Nutrients in 100 calories Soy CheeseVS Almonds

Weight per 100 calories

Soy Cheese
66.2g
Almonds
17.3g

Almonds have 3.8 times more energy per unit of mass than Soybean, curd cheese, which is very high in comparison to other foods. Soy Cheese having above average energy density.

Which food has more nutrients per 100 calories - Soy Cheese or Almonds?

Macros Ratio

Protein Fat Carbs

Soy Cheese
33%
48%
19%
Almonds
14%
72%
14%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
5.53%5.36g
Fat
8.9%8.62g
5.36 gvs8.62 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
2.43%0.78g
Saturated Fat
2.05%0.66g
0.78 gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
22.4%0.36g
Omega 3
0.032%0.001g
0.36 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
15.7%2.67g
Omega 6
12.5%2.13g
2.67 gvs2.13 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
3.5%4.57g
Carbohydrate
2.86%3.72g
4.57 gvs3.72 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
1.46%1.06g
Sugars
1.04%0.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.06 gvs0.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.026%0.019g
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvs0.019 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.029g
NA gvs0.029 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
0%0g
Fiber
5.7%2.16g
0 gvs2.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
14.8%8.28g
Protein
6.52%3.65g
8.28 gvs3.65 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.15%1.32μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1.32 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
0%0mg
Vitamin B1
2.95%0.035mg
Thiamine
0 mgvs0.035 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
7.13%0.093mg
Vitamin B2
15%0.2mg
Riboflavin
0.093 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
2.07%0.33mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
0.33 mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1.54%0.077mg
Vitamin B5
1.63%0.081mg
Pantothenic acid
0.077 mgvs0.081 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
3.57%0.046mg
Vitamin B6
1.82%0.024mg
Pyridoxine
0.046 mgvs0.024 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
33%9.84μg
Biotin
NA μgvs9.84 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
3.64%14.6μg
Vitamin B9
1.9%7.6μg
Folates and Folic Acid
14.6 μgvs7.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
2.65%0.4mg
Vitamin E
29.5%4.43mg
Tocopherols and Tocotrienols
0.4 mgvs4.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
2.54%3.05μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
3.05 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

12.5%125mg
Calcium
4.65%46.5mg
125 mgvs46.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
28%0.25mg
Copper
19.8%0.18mg
0.25 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
46.4%3.7mg
Iron
8%0.64mg
3.7 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
36%151mg
Magnesium
11%46.6mg
151 mgvs46.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
25.6%0.59mg
Manganese
16.4%0.38mg
0.59 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
17.4%7.82μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs7.82 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
21%147mg
Phosphorus
12%83mg
147 mgvs83 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
3.88%132mg
Potassium
3.72%127mg
132 mgvs127 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
20.2%11μg
Selenium
1.3%0.71μg
11 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.88%13.2mg
Sodium
0.012%0.17mg
13.2 mgvs0.17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
10.4%1.14mg
Zinc
4.9%0.54mg
1.14 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.27%47g
Water
0.021%0.76g
47 gvs0.76 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 calories of Soy Cheese vs Almonds:
Comparing minerals per 100 calories for Soy Cheese vs Almonds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: