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Hazelnut vs. Soybean raw — In-Depth Nutrition Comparison

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How are Hazelnut and Soybean raw different?

  • Hazelnut is richer in Manganese, and Vitamin E , while Soybean raw is higher in Iron, Folate, Phosphorus, Vitamin B2, Potassium, Selenium, Magnesium, and Vitamin K.
  • Hazelnut covers your daily need of Manganese 159% more than Soybean raw.
  • Hazelnut contains 18 times more Vitamin E than Soybean raw. Hazelnut contains 15.03mg of Vitamin E , while Soybean raw contains 0.85mg.

Nuts, hazelnuts or filberts and Soybeans, mature seeds, raw types were used in this article.

Infographic

Hazelnut 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.
Contains less Sodium -100%
Contains more Manganese +145.3%
Contains more Calcium +143%
Contains more Iron +234%
Contains more Magnesium +71.8%
Contains more Phosphorus +142.8%
Contains more Potassium +164.3%
Contains more Zinc +99.6%
Contains more Selenium +641.7%
Equal in Copper - 1.658
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains less Sodium -100%
Contains more Manganese +145.3%
Contains more Calcium +143%
Contains more Iron +234%
Contains more Magnesium +71.8%
Contains more Phosphorus +142.8%
Contains more Potassium +164.3%
Contains more Zinc +99.6%
Contains more Selenium +641.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +1668.2%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +49.3%
Contains more Vitamin B1 +35.9%
Contains more Vitamin B2 +669.9%
Contains more Folate +231.9%
Contains more Choline +154.2%
Contains more Vitamin K +231%
Equal in Vitamin A - 22
Equal in Vitamin C - 6
Equal in Vitamin B3 - 1.623
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 25% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 64% 118%
Contains more Vitamin E +1668.2%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +49.3%
Contains more Vitamin B1 +35.9%
Contains more Vitamin B2 +669.9%
Contains more Folate +231.9%
Contains more Choline +154.2%
Contains more Vitamin K +231%
Equal in Vitamin A - 22
Equal in Vitamin C - 6
Equal in Vitamin B3 - 1.623

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +204.7%
Contains more Protein +144.1%
Contains more Carbs +80.6%
Contains more Water +60.8%
Contains more Other +112.7%
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
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 Fats +204.7%
Contains more Protein +144.1%
Contains more Carbs +80.6%
Contains more Water +60.8%
Contains more Other +112.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +936.6%
Contains less Saturated Fat -35.4%
Contains more Polyunsaturated fat +42.1%
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +936.6%
Contains less Saturated Fat -35.4%
Contains more Polyunsaturated fat +42.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Soybean raw Opinion
Net carbs 7g 20.86g Soybean raw
Protein 14.95g 36.49g Soybean raw
Fats 60.75g 19.94g Hazelnut
Carbs 16.7g 30.16g Soybean raw
Calories 628kcal 446kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g 7.33g Hazelnut
Fiber 9.7g 9.3g Hazelnut
Calcium 114mg 277mg Soybean raw
Iron 4.7mg 15.7mg Soybean raw
Magnesium 163mg 280mg Soybean raw
Phosphorus 290mg 704mg Soybean raw
Potassium 680mg 1797mg Soybean raw
Sodium 0mg 2mg Hazelnut
Zinc 2.45mg 4.89mg Soybean raw
Copper 1.725mg 1.658mg Hazelnut
Manganese 6.175mg 2.517mg Hazelnut
Selenium 2.4µg 17.8µg Soybean raw
Vitamin A 20IU 22IU Soybean raw
Vitamin A RAE 1µg 1µg
Vitamin E 15.03mg 0.85mg Hazelnut
Vitamin C 6.3mg 6mg Hazelnut
Vitamin B1 0.643mg 0.874mg Soybean raw
Vitamin B2 0.113mg 0.87mg Soybean raw
Vitamin B3 1.8mg 1.623mg Hazelnut
Vitamin B5 0.918mg 0.793mg Hazelnut
Vitamin B6 0.563mg 0.377mg Hazelnut
Folate 113µg 375µg Soybean raw
Choline 45.6mg 115.9mg Soybean raw
Vitamin K 14.2µg 47µg Soybean raw
Tryptophan 0.193mg 0.591mg Soybean raw
Threonine 0.497mg 1.766mg Soybean raw
Isoleucine 0.545mg 1.971mg Soybean raw
Leucine 1.063mg 3.309mg Soybean raw
Lysine 0.42mg 2.706mg Soybean raw
Methionine 0.221mg 0.547mg Soybean raw
Phenylalanine 0.663mg 2.122mg Soybean raw
Valine 0.701mg 2.029mg Soybean raw
Histidine 0.432mg 1.097mg Soybean raw
Saturated Fat 4.464g 2.884g Soybean raw
Monounsaturated Fat 45.652g 4.404g Hazelnut
Polyunsaturated fat 7.92g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
67%
Hazelnut
83%
Soybean raw
Minerals Daily Need Coverage Score
197%
Hazelnut
244%
Soybean raw

Comparison summary

Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 1.58g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 2mg)
Which food is cheaper?
Hazelnut
Hazelnut is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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