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Brazil nut vs Soybean - In-Depth Nutrition Comparison

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What are the main differences between Brazil nut and Soybean?

  • Brazil nut is richer in Selenium, Vitamin E , and Magnesium, while Soybean is higher in Iron, Folate, Vitamin B2, Manganese, Vitamin K, and Potassium.
  • Brazil nut's daily need coverage for Selenium is 3453% higher.
  • Soybean has 7 times less Vitamin E than Brazil nut. Brazil nut has 5.65mg of Vitamin E , while Soybean has 0.85mg.
  • Soybean 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 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" 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 Calcium +73.1%
Contains more Iron +546.1%
Contains more Potassium +172.7%
Contains less Sodium -33.3%
Contains more Zinc +20.4%
Equal in Phosphorus - 704
Equal in Copper - 1.658
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Magnesium +34.3%
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%
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" 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 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 +∞%
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 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 +∞%

Comparison summary table

Pay attention to 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 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 Opinion
Net carbs 4.24g 20.86g Soybean
Protein 14.32g 36.49g Soybean
Fats 67.1g 19.94g Brazil nut
Carbs 11.74g 30.16g Soybean
Calories 659kcal 446kcal Brazil nut
Starch 0.25g g Brazil nut
Fructose 0g g Brazil nut
Sugar 2.33g 7.33g Brazil nut
Fiber 7.5g 9.3g Soybean
Calcium 160mg 277mg Soybean
Iron 2.43mg 15.7mg Soybean
Magnesium 376mg 280mg Brazil nut
Phosphorus 725mg 704mg Brazil nut
Potassium 659mg 1797mg Soybean
Sodium 3mg 2mg Soybean
Zinc 4.06mg 4.89mg Soybean
Copper 1.743mg 1.658mg Brazil nut
Vitamin A 0IU 22IU Soybean
Vitamin E 5.65mg 0.85mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 6mg Soybean
Vitamin B1 0.617mg 0.874mg Soybean
Vitamin B2 0.035mg 0.87mg Soybean
Vitamin B3 0.295mg 1.623mg Soybean
Vitamin B5 0.184mg 0.793mg Soybean
Vitamin B6 0.101mg 0.377mg Soybean
Folate 22µg 375µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 0µg 47µg Soybean
Tryptophan 0.135mg 0.591mg Soybean
Threonine 0.365mg 1.766mg Soybean
Isoleucine 0.518mg 1.971mg Soybean
Leucine 1.19mg 3.309mg Soybean
Lysine 0.49mg 2.706mg Soybean
Methionine 1.124mg 0.547mg Brazil nut
Phenylalanine 0.639mg 2.122mg Soybean
Valine 0.76mg 2.029mg Soybean
Histidine 0.409mg 1.097mg Soybean
Cholesterol 0mg 0mg
Trans Fat g 0g Brazil nut
Saturated Fat 16.134g 2.884g Soybean
Monounsaturated Fat 23.879g 4.404g Brazil nut
Polyunsaturated fat 24.399g 11.255g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Brazil nut
85
Soybean
Mineral Summary Score
184
Brazil nut
252
Soybean

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 food.
Protein
86%
Brazil nut
219%
Soybean
Carbohydrates
12%
Brazil nut
30%
Soybean
Fats
310%
Brazil nut
92%
Soybean

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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.