Chestnut vs. Soybean raw — In-Depth Nutrition Comparison
Compare
How are chestnut and soybean raw different?
- Soybean raw has more iron, copper, phosphorus, folate, manganese, vitamin B1, vitamin B2, magnesium, zinc, and potassium than chestnut.
- Daily need coverage for iron for soybean raw is 175% higher.
- Soybean raw has a lower glycemic index (14) than chestnut (54).
Nuts, chestnuts, european, boiled, and steamed and Soybeans, mature seeds, raw are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +418.5% |
| Contains more CalciumCalcium | +502.2% |
| Contains more PotassiumPotassium | +151.3% |
| Contains more IronIron | +807.5% |
| Contains more CopperCopper | +251.3% |
| Contains more ZincZinc | +1856% |
| Contains more PhosphorusPhosphorus | +611.1% |
| Contains less SodiumSodium | -92.6% |
| Contains more ManganeseManganese | +194.7% |
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 CVitamin C | +345% |
| Contains more Vitamin B1Vitamin B1 | +490.5% |
| Contains more Vitamin B2Vitamin B2 | +736.5% |
| Contains more Vitamin B3Vitamin B3 | +122% |
| Contains more Vitamin B5Vitamin B5 | +150.9% |
| Contains more Vitamin B6Vitamin B6 | +61.8% |
| Contains more FolateFolate | +886.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.73mg | 15.7mg | 175% |
| Copper | 0.472mg | 1.658mg | 132% |
| Phosphorus | 99mg | 704mg | 86% |
| Folate | 38µg | 375µg | 84% |
| Manganese | 0.854mg | 2.517mg | 72% |
| Polyunsaturated fat | 0.545g | 11.255g | 71% |
| Protein | 2g | 36.49g | 69% |
| Vitamin B1 | 0.148mg | 0.874mg | 61% |
| Vitamin B2 | 0.104mg | 0.87mg | 59% |
| Magnesium | 54mg | 280mg | 54% |
| Zinc | 0.25mg | 4.89mg | 42% |
| Vitamin K | 47µg | 39% | |
| Fiber | 9.3g | 37% | |
| Potassium | 715mg | 1797mg | 32% |
| Selenium | 17.8µg | 32% | |
| Fats | 1.38g | 19.94g | 29% |
| Calcium | 46mg | 277mg | 23% |
| Vitamin C | 26.7mg | 6mg | 23% |
| Choline | 115.9mg | 21% | |
| Calories | 131kcal | 446kcal | 16% |
| Saturated fat | 0.26g | 2.884g | 12% |
| Vitamin B6 | 0.233mg | 0.377mg | 11% |
| Vitamin B5 | 0.316mg | 0.793mg | 10% |
| Monounsaturated fat | 0.476g | 4.404g | 10% |
| Vitamin E | 0.85mg | 6% | |
| Vitamin B3 | 0.731mg | 1.623mg | 6% |
| Sodium | 27mg | 2mg | 1% |
| Carbs | 27.76g | 30.16g | 1% |
| Net carbs | 27.76g | 20.86g | N/A |
| Sugar | 7.33g | N/A | |
| Vitamin A | 1µg | 1µg | 0% |
| Tryptophan | 0.022mg | 0.591mg | 0% |
| Threonine | 0.071mg | 1.766mg | 0% |
| Isoleucine | 0.079mg | 1.971mg | 0% |
| Leucine | 0.118mg | 3.309mg | 0% |
| Lysine | 0.118mg | 2.706mg | 0% |
| Methionine | 0.047mg | 0.547mg | 0% |
| Phenylalanine | 0.084mg | 2.122mg | 0% |
| Valine | 0.112mg | 2.029mg | 0% |
| Histidine | 0.055mg | 1.097mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2 g
Fats:
1.38 g
Carbs:
27.76 g
Water:
68.15 g
Other:
0.71 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more WaterWater | +698% |
| Contains more ProteinProtein | +1724.5% |
| Contains more FatsFats | +1344.9% |
| Contains more OtherOther | +585.9% |
~equal in
Carbs
~30.16g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.476 g
Polyunsaturated fat:
Poly. Fat
0.545 g
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains less Sat. FatSaturated fat | -91% |
| Contains more Mono. FatMonounsaturated fat | +825.2% |
| Contains more Poly. FatPolyunsaturated fat | +1965.1% |