Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Brazil nut
  5. Compare
  6. Brazil nut vs. Soybean raw

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

Compare

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +34.3%
Contains more SeleniumSelenium +10669.7%
Contains more CalciumCalcium +73.1%
Contains more PotassiumPotassium +172.7%
Contains more IronIron +546.1%
Contains more ZincZinc +20.4%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +105.8%
~equal in Copper ~1.658mg
~equal in Phosphorus ~704mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin EVitamin E +564.7%
Contains more Vitamin CVitamin C +757.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +41.7%
Contains more Vitamin B2Vitamin B2 +2385.7%
Contains more Vitamin B3Vitamin B3 +450.2%
Contains more Vitamin B5Vitamin B5 +331%
Contains more Vitamin B6Vitamin B6 +273.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1604.5%
Contains more CholineCholine +302.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Soybean raw DV% diff.
Selenium 1917µg 17.8µg 3453%
Iron 2.43mg 15.7mg 166%
Folate 22µg 375µg 88%
Polyunsaturated fat 24.399g 11.255g 88%
Fats 67.1g 19.94g 73%
Vitamin B2 0.035mg 0.87mg 64%
Saturated fat 16.134g 2.884g 60%
Manganese 1.223mg 2.517mg 56%
Monounsaturated fat 23.879g 4.404g 49%
Protein 14.32g 36.49g 44%
Vitamin K 0µg 47µg 39%
Potassium 659mg 1797mg 33%
Vitamin E 5.65mg 0.85mg 32%
Magnesium 376mg 280mg 23%
Vitamin B6 0.101mg 0.377mg 21%
Vitamin B1 0.617mg 0.874mg 21%
Choline 28.8mg 115.9mg 16%
Calcium 160mg 277mg 12%
Vitamin B5 0.184mg 0.793mg 12%
Calories 659kcal 446kcal 11%
Copper 1.743mg 1.658mg 9%
Vitamin B3 0.295mg 1.623mg 8%
Zinc 4.06mg 4.89mg 8%
Fiber 7.5g 9.3g 7%
Carbs 11.74g 30.16g 6%
Vitamin C 0.7mg 6mg 6%
Phosphorus 725mg 704mg 3%
Net carbs 4.24g 20.86g N/A
Sugar 2.33g 7.33g N/A
Starch 0.25g 0%
Sodium 3mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.135mg 0.591mg 0%
Threonine 0.365mg 1.766mg 0%
Isoleucine 0.518mg 1.971mg 0%
Leucine 1.19mg 3.309mg 0%
Lysine 0.49mg 2.706mg 0%
Methionine 1.124mg 0.547mg 0%
Phenylalanine 0.639mg 2.122mg 0%
Valine 0.76mg 2.029mg 0%
Histidine 0.409mg 1.097mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +236.5%
Contains more ProteinProtein +154.8%
Contains more CarbsCarbs +156.9%
Contains more WaterWater +149.7%
Contains more OtherOther +42.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +442.2%
Contains more Poly. FatPolyunsaturated fat +116.8%
Contains less Sat. FatSaturated fat -82.1%

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.