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Brazil nut vs. Soybean — In-Depth Nutrition Comparison

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What are the differences between Brazil nut and Soybean?

  • Brazil nut is higher in Selenium, Copper, Magnesium, Phosphorus, Vitamin B1, Vitamin E , and Zinc, however, Soybean is richer in Iron, and Vitamin B2.
  • Brazil nut's daily need coverage for Selenium is 3472% more.
  • Soybean contains 16 times less Vitamin E than Brazil nut. Brazil nut contains 5.65mg of Vitamin E , while Soybean contains 0.35mg.
  • Soybean has less Saturated Fat.

We used Nuts, brazilnuts, dried, unblanched and Soybeans, mature cooked, boiled, without salt types in this article.

Infographic

Brazil nut vs Soybean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +56.9%
Contains more Magnesium +337.2%
Contains more Phosphorus +195.9%
Contains more Potassium +28%
Contains more Zinc +253%
Contains more Copper +328.3%
Contains more Manganese +48.4%
Contains more Selenium +26160.3%
Contains more Iron +111.5%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Calcium +56.9%
Contains more Magnesium +337.2%
Contains more Phosphorus +195.9%
Contains more Potassium +28%
Contains more Zinc +253%
Contains more Copper +328.3%
Contains more Manganese +48.4%
Contains more Selenium +26160.3%
Contains more Iron +111.5%
Contains less Sodium -66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +1514.3%
Contains more Vitamin B1 +298.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +142.9%
Contains more Vitamin B2 +714.3%
Contains more Vitamin B3 +35.3%
Contains more Vitamin B6 +131.7%
Contains more Folate +145.5%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.179
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin E +1514.3%
Contains more Vitamin B1 +298.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +142.9%
Contains more Vitamin B2 +714.3%
Contains more Vitamin B3 +35.3%
Contains more Vitamin B6 +131.7%
Contains more Folate +145.5%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.179

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +648%
Contains more Carbs +40.4%
Contains more Other +79.1%
Contains more Protein +27.2%
Contains more Water +1728.9%
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Fats +648%
Contains more Carbs +40.4%
Contains more Other +79.1%
Contains more Protein +27.2%
Contains more Water +1728.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1105.4%
Contains more Polyunsaturated fat +381.8%
Contains less Saturated Fat -92%
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +1105.4%
Contains more Polyunsaturated fat +381.8%
Contains less Saturated Fat -92%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brazil nut Soybean
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Soybean Opinion
Net carbs 4.24g 2.36g Brazil nut
Protein 14.32g 18.21g Soybean
Fats 67.1g 8.97g Brazil nut
Carbs 11.74g 8.36g Brazil nut
Calories 659kcal 172kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g 3g Brazil nut
Fiber 7.5g 6g Brazil nut
Calcium 160mg 102mg Brazil nut
Iron 2.43mg 5.14mg Soybean
Magnesium 376mg 86mg Brazil nut
Phosphorus 725mg 245mg Brazil nut
Potassium 659mg 515mg Brazil nut
Sodium 3mg 1mg Soybean
Zinc 4.06mg 1.15mg Brazil nut
Copper 1.743mg 0.407mg Brazil nut
Manganese 1.223mg 0.824mg Brazil nut
Selenium 1917µg 7.3µg Brazil nut
Vitamin A 0IU 9IU Soybean
Vitamin E 5.65mg 0.35mg Brazil nut
Vitamin C 0.7mg 1.7mg Soybean
Vitamin B1 0.617mg 0.155mg Brazil nut
Vitamin B2 0.035mg 0.285mg Soybean
Vitamin B3 0.295mg 0.399mg Soybean
Vitamin B5 0.184mg 0.179mg Brazil nut
Vitamin B6 0.101mg 0.234mg Soybean
Folate 22µg 54µg Soybean
Vitamin K 0µg 19.2µg Soybean
Tryptophan 0.135mg 0.242mg Soybean
Threonine 0.365mg 0.723mg Soybean
Isoleucine 0.518mg 0.807mg Soybean
Leucine 1.19mg 1.355mg Soybean
Lysine 0.49mg 1.108mg Soybean
Methionine 1.124mg 0.224mg Brazil nut
Phenylalanine 0.639mg 0.869mg Soybean
Valine 0.76mg 0.831mg Soybean
Histidine 0.409mg 0.449mg Soybean
Saturated Fat 16.134g 1.297g Soybean
Monounsaturated Fat 23.879g 1.981g Brazil nut
Polyunsaturated fat 24.399g 5.064g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Brazil nut
23%
Soybean
Minerals Daily Need Coverage Score
1208%
Brazil nut
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 14.837g)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 0.67g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.