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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 Iron +546.1%
Contains more Calcium +73.1%
Contains more Potassium +172.7%
Contains more Zinc +20.4%
Contains less Sodium -33.3%
Equal in Copper - 1.658
Equal in Phosphorus - 704
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Contains more Magnesium +34.3%
Contains more Iron +546.1%
Contains more Calcium +73.1%
Contains more Potassium +172.7%
Contains more Zinc +20.4%
Contains less Sodium -33.3%
Equal in Copper - 1.658
Equal in Phosphorus - 704

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 C +757.1%
Contains more Vitamin A +∞%
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 Vitamin K +∞%
Contains more Folate +1604.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Contains more Vitamin E +564.7%
Contains more Vitamin C +757.1%
Contains more Vitamin A +∞%
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 Vitamin K +∞%
Contains more Folate +1604.5%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Soybean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

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

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.