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Soybean vs. Hazelnut — In-Depth Nutrition Comparison

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How are Soybean and Hazelnut different?

  • Hazelnut has more Manganese, Copper, Vitamin E , Vitamin B1, Vitamin B6, Magnesium, Fiber, Vitamin B5, and Folate than Soybean.
  • Daily need coverage for Manganese from Hazelnut is 233% higher.
  • Soybean has less Saturated Fat.

Soybeans, mature cooked, boiled, without salt and Nuts, hazelnuts or filberts are the varieties used in this article.

Infographic

Soybean vs Hazelnut 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 Selenium +204.2%
Contains more Calcium +11.8%
Contains more Magnesium +89.5%
Contains more Phosphorus +18.4%
Contains more Potassium +32%
Contains less Sodium -100%
Contains more Zinc +113%
Contains more Copper +323.8%
Contains more Manganese +649.4%
Equal in Iron - 4.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Selenium +204.2%
Contains more Calcium +11.8%
Contains more Magnesium +89.5%
Contains more Phosphorus +18.4%
Contains more Potassium +32%
Contains less Sodium -100%
Contains more Zinc +113%
Contains more Copper +323.8%
Contains more Manganese +649.4%
Equal in Iron - 4.7

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 B2 +152.2%
Contains more Vitamin K +35.2%
Contains more Vitamin A +122.2%
Contains more Vitamin E +4194.3%
Contains more Vitamin C +270.6%
Contains more Vitamin B1 +314.8%
Contains more Vitamin B3 +351.1%
Contains more Vitamin B5 +412.8%
Contains more Vitamin B6 +140.6%
Contains more Folate +109.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Contains more Vitamin B2 +152.2%
Contains more Vitamin K +35.2%
Contains more Vitamin A +122.2%
Contains more Vitamin E +4194.3%
Contains more Vitamin C +270.6%
Contains more Vitamin B1 +314.8%
Contains more Vitamin B3 +351.1%
Contains more Vitamin B5 +412.8%
Contains more Vitamin B6 +140.6%
Contains more Folate +109.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +21.8%
Contains more Water +1078%
Contains more Fats +577.3%
Contains more Carbs +99.8%
Contains more Other +19.9%
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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more Protein +21.8%
Contains more Water +1078%
Contains more Fats +577.3%
Contains more Carbs +99.8%
Contains more Other +19.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -70.9%
Contains more Monounsaturated Fat +2204.5%
Contains more Polyunsaturated fat +56.4%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains less Saturated Fat -70.9%
Contains more Monounsaturated Fat +2204.5%
Contains more Polyunsaturated fat +56.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Hazelnut Opinion
Net carbs 2.36g 7g Hazelnut
Protein 18.21g 14.95g Soybean
Fats 8.97g 60.75g Hazelnut
Carbs 8.36g 16.7g Hazelnut
Calories 172kcal 628kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 3g 4.34g Soybean
Fiber 6g 9.7g Hazelnut
Calcium 102mg 114mg Hazelnut
Iron 5.14mg 4.7mg Soybean
Magnesium 86mg 163mg Hazelnut
Phosphorus 245mg 290mg Hazelnut
Potassium 515mg 680mg Hazelnut
Sodium 1mg 0mg Hazelnut
Zinc 1.15mg 2.45mg Hazelnut
Copper 0.407mg 1.725mg Hazelnut
Manganese 0.824mg 6.175mg Hazelnut
Selenium 7.3µg 2.4µg Soybean
Vitamin A 9IU 20IU Hazelnut
Vitamin A RAE 0µg 1µg Hazelnut
Vitamin E 0.35mg 15.03mg Hazelnut
Vitamin C 1.7mg 6.3mg Hazelnut
Vitamin B1 0.155mg 0.643mg Hazelnut
Vitamin B2 0.285mg 0.113mg Soybean
Vitamin B3 0.399mg 1.8mg Hazelnut
Vitamin B5 0.179mg 0.918mg Hazelnut
Vitamin B6 0.234mg 0.563mg Hazelnut
Folate 54µg 113µg Hazelnut
Vitamin K 19.2µg 14.2µg Soybean
Tryptophan 0.242mg 0.193mg Soybean
Threonine 0.723mg 0.497mg Soybean
Isoleucine 0.807mg 0.545mg Soybean
Leucine 1.355mg 1.063mg Soybean
Lysine 1.108mg 0.42mg Soybean
Methionine 0.224mg 0.221mg Soybean
Phenylalanine 0.869mg 0.663mg Soybean
Valine 0.831mg 0.701mg Soybean
Histidine 0.449mg 0.432mg Soybean
Saturated Fat 1.297g 4.464g Soybean
Monounsaturated Fat 1.981g 45.652g Hazelnut
Polyunsaturated fat 5.064g 7.92g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Hazelnut
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
23%
Soybean
71%
Hazelnut
Minerals Daily Need Coverage Score
75%
Soybean
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 1.34g)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 3.167g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 1)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 1mg)
Which food is cheaper?
Hazelnut
Hazelnut is cheaper (difference - $0.2)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.