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Brazil nut vs Soybean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 13.25g)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food contains less Sugars?
Brazil nut
Brazil nut contains less Sugars (difference - 5g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3.4)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brazil nut Soybean
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Brazil nut Soybean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Brazil nut
54
Soybean
Mineral Summary Score
123
Brazil nut
158
Soybean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Magnesium +34.3%
Contains more Iron +546.1%
Contains more Calcium +73.1%
Contains more Potassium +172.7%
Contains more Zinc +20.4%
Contains less Sodium -33.3%
Equal in Copper - 1.658
Equal in Phosphorus - 704
Contains more Magnesium +34.3%
Contains more Iron +546.1%
Contains more Calcium +73.1%
Contains more Potassium +172.7%
Contains more Zinc +20.4%
Contains less Sodium -33.3%
Equal in Copper - 1.658
Equal in Phosphorus - 704

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +564.7%
Contains more Vitamin C +757.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B2 +2385.7%
Contains more Vitamin B3 +450.2%
Contains more Vitamin B5 +331%
Contains more Vitamin B6 +273.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +564.7%
Contains more Vitamin C +757.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B2 +2385.7%
Contains more Vitamin B3 +450.2%
Contains more Vitamin B5 +331%
Contains more Vitamin B6 +273.3%
Contains more Vitamin K +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
86%
Brazil nut
219%
Soybean
Carbohydrates
12%
Brazil nut
30%
Soybean
Fats
310%
Brazil nut
92%
Soybean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Brazil nut Soybean Opinion
Calories 659 446 Brazil nut
Protein 14.32 36.49 Soybean
Fats 67.1 19.94 Brazil nut
Vitamin C 0.7 6 Soybean
Carbs 11.74 30.16 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 15.7 Soybean
Calcium 160 277 Soybean
Potassium 659 1797 Soybean
Magnesium 376 280 Brazil nut
Sugars 2.33 7.33 Soybean
Fiber 7.5 9.3 Soybean
Copper 1.743 1.658 Brazil nut
Zinc 4.06 4.89 Soybean
Starch 0.25 Brazil nut
Phosphorus 725 704 Brazil nut
Sodium 3 2 Soybean
Vitamin A 0 22 Soybean
Vitamin E 5.65 0.85 Brazil nut
Vitamin D 0 0
Vitamin B1 0.617 0.874 Soybean
Vitamin B2 0.035 0.87 Soybean
Vitamin B3 0.295 1.623 Soybean
Vitamin B5 0.184 0.793 Soybean
Vitamin B6 0.101 0.377 Soybean
Vitamin B12 0 0
Vitamin K 0 47 Soybean
Folic acid (B9) 0 0
Trans Fat 0 Brazil nut
Saturated Fat 16.134 2.884 Soybean
Monounsaturated Fat 23.879 4.404 Brazil nut
Polyunsaturated fat 24.399 11.255 Brazil nut
Tryptophan 0.135 0.591 Soybean
Threonine 0.365 1.766 Soybean
Isoleucine 0.518 1.971 Soybean
Leucine 1.19 3.309 Soybean
Lysine 0.49 2.706 Soybean
Methionine 1.124 0.547 Brazil nut
Phenylalanine 0.639 2.122 Soybean
Valine 0.76 2.029 Soybean
Histidine 0.409 1.097 Soybean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.