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  6. Brazil nut vs. Soybean raw

Brazil nut vs. Soybean raw — In-Depth Nutrition Comparison

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What are the main differences between Brazil nut and Soybean raw?

  • Brazil nut is richer in Selenium, Vitamin E , and Magnesium, while Soybean raw is higher in Iron, Folate, Vitamin B2, Manganese, Vitamin K, and Potassium.
  • Brazil nut's daily need coverage for Selenium is 3453% higher.
  • Soybean raw has 7 times less Vitamin E than Brazil nut. Brazil nut has 5.65mg of Vitamin E , while Soybean raw has 0.85mg.
  • Soybean raw is lower in Saturated Fat.

We used Nuts, brazilnuts, dried, unblanched and Soybeans, mature seeds, raw types in this comparison.

Infographic

Brazil nut vs Soybean raw infographic
Infographic link

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.
Brazil nut
Brazil nut
4
:
6
Soybean raw
Soybean raw
Contains more Magnesium +34.3%
Contains more Selenium +10669.7%
Contains more Calcium +73.1%
Contains more Iron +546.1%
Contains more Potassium +172.7%
Contains less Sodium -33.3%
Contains more Zinc +20.4%
Contains more Manganese +105.8%
Equal in Phosphorus - 704
Equal in Copper - 1.658
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Magnesium +34.3%
Contains more Selenium +10669.7%
Contains more Calcium +73.1%
Contains more Iron +546.1%
Contains more Potassium +172.7%
Contains less Sodium -33.3%
Contains more Zinc +20.4%
Contains more Manganese +105.8%
Equal in Phosphorus - 704
Equal in Copper - 1.658

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.
Brazil nut
Brazil nut
1
:
9
Soybean raw
Soybean raw
Contains more Vitamin E +564.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +757.1%
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 Folate +1604.5%
Contains more Vitamin K +∞%
Brazil nut
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%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin E +564.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +757.1%
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 Folate +1604.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
1
:
4
Soybean raw
Soybean raw
Contains more Fats +236.5%
Contains more Protein +154.8%
Contains more Carbs +156.9%
Contains more Water +149.7%
Contains more Other +42.4%
Brazil nut
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
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Fats +236.5%
Contains more Protein +154.8%
Contains more Carbs +156.9%
Contains more Water +149.7%
Contains more Other +42.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
1
Soybean raw
Soybean raw
Contains more Monounsaturated Fat +442.2%
Contains more Polyunsaturated fat +116.8%
Contains less Saturated Fat -82.1%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +442.2%
Contains more Polyunsaturated fat +116.8%
Contains less Saturated Fat -82.1%

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 raw
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Soybean raw Opinion
Net carbs 4.24g 20.86g Soybean raw
Protein 14.32g 36.49g Soybean raw
Fats 67.1g 19.94g Brazil nut
Carbs 11.74g 30.16g Soybean raw
Calories 659kcal 446kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g 7.33g Brazil nut
Fiber 7.5g 9.3g Soybean raw
Calcium 160mg 277mg Soybean raw
Iron 2.43mg 15.7mg Soybean raw
Magnesium 376mg 280mg Brazil nut
Phosphorus 725mg 704mg Brazil nut
Potassium 659mg 1797mg Soybean raw
Sodium 3mg 2mg Soybean raw
Zinc 4.06mg 4.89mg Soybean raw
Copper 1.743mg 1.658mg Brazil nut
Manganese 1.223mg 2.517mg Soybean raw
Selenium 1917µg 17.8µg Brazil nut
Vitamin A 0IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 5.65mg 0.85mg Brazil nut
Vitamin C 0.7mg 6mg Soybean raw
Vitamin B1 0.617mg 0.874mg Soybean raw
Vitamin B2 0.035mg 0.87mg Soybean raw
Vitamin B3 0.295mg 1.623mg Soybean raw
Vitamin B5 0.184mg 0.793mg Soybean raw
Vitamin B6 0.101mg 0.377mg Soybean raw
Folate 22µg 375µg Soybean raw
Vitamin K 0µg 47µg Soybean raw
Tryptophan 0.135mg 0.591mg Soybean raw
Threonine 0.365mg 1.766mg Soybean raw
Isoleucine 0.518mg 1.971mg Soybean raw
Leucine 1.19mg 3.309mg Soybean raw
Lysine 0.49mg 2.706mg Soybean raw
Methionine 1.124mg 0.547mg Brazil nut
Phenylalanine 0.639mg 2.122mg Soybean raw
Valine 0.76mg 2.029mg Soybean raw
Histidine 0.409mg 1.097mg Soybean raw
Saturated Fat 16.134g 2.884g Soybean raw
Monounsaturated Fat 23.879g 4.404g Brazil nut
Polyunsaturated fat 24.399g 11.255g 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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
Minerals Daily Need Coverage Score
1208%
Brazil nut
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 13.25g)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 5g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 4)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.