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  6. Hazelnut vs. Soybean raw

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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 less SodiumSodium -100%
Contains more ManganeseManganese +145.3%
Contains more MagnesiumMagnesium +71.8%
Contains more CalciumCalcium +143%
Contains more PotassiumPotassium +164.3%
Contains more IronIron +234%
Contains more ZincZinc +99.6%
Contains more PhosphorusPhosphorus +142.8%
Contains more SeleniumSelenium +641.7%
~equal in Copper ~1.658mg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 +1668.2%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more Vitamin B6Vitamin B6 +49.3%
Contains more Vitamin B1Vitamin B1 +35.9%
Contains more Vitamin B2Vitamin B2 +669.9%
Contains more Vitamin KVitamin K +231%
Contains more FolateFolate +231.9%
Contains more CholineCholine +154.2%
~equal in Vitamin C ~6mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.623mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hazelnut Soybean raw DV% diff.
Manganese 6.175mg 2.517mg 159%
Iron 4.7mg 15.7mg 138%
Monounsaturated fat 45.652g 4.404g 103%
Vitamin E 15.03mg 0.85mg 95%
Folate 113µg 375µg 66%
Fats 60.75g 19.94g 63%
Phosphorus 290mg 704mg 59%
Vitamin B2 0.113mg 0.87mg 58%
Protein 14.95g 36.49g 43%
Potassium 680mg 1797mg 33%
Magnesium 163mg 280mg 28%
Selenium 2.4µg 17.8µg 28%
Vitamin K 14.2µg 47µg 27%
Polyunsaturated fat 7.92g 11.255g 22%
Zinc 2.45mg 4.89mg 22%
Vitamin B1 0.643mg 0.874mg 19%
Calcium 114mg 277mg 16%
Vitamin B6 0.563mg 0.377mg 14%
Choline 45.6mg 115.9mg 13%
Calories 628kcal 446kcal 9%
Copper 1.725mg 1.658mg 7%
Saturated fat 4.464g 2.884g 7%
Carbs 16.7g 30.16g 4%
Vitamin B5 0.918mg 0.793mg 3%
Fiber 9.7g 9.3g 2%
Vitamin B3 1.8mg 1.623mg 1%
Vitamin C 6.3mg 6mg 0%
Net carbs 7g 20.86g N/A
Sugar 4.34g 7.33g N/A
Starch 0.48g 0%
Sodium 0mg 2mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.193mg 0.591mg 0%
Threonine 0.497mg 1.766mg 0%
Isoleucine 0.545mg 1.971mg 0%
Leucine 1.063mg 3.309mg 0%
Lysine 0.42mg 2.706mg 0%
Methionine 0.221mg 0.547mg 0%
Phenylalanine 0.663mg 2.122mg 0%
Valine 0.701mg 2.029mg 0%
Histidine 0.432mg 1.097mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +204.7%
Contains more ProteinProtein +144.1%
Contains more CarbsCarbs +80.6%
Contains more WaterWater +60.8%
Contains more OtherOther +112.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +936.6%
Contains less Sat. FatSaturated fat -35.4%
Contains more Poly. FatPolyunsaturated fat +42.1%

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. 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.