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  6. Macadamia vs. Soybean raw

Macadamia vs. Soybean raw — In-Depth Nutrition Comparison

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How are Macadamia and Soybean raw different?

  • Macadamia is higher in Manganese, however, Soybean raw is richer in Iron, Copper, Folate, Phosphorus, Vitamin B2, Potassium, Magnesium, and Zinc.
  • Daily need coverage for Iron from Soybean raw is 150% higher.
  • Macadamia contains 4 times more Saturated Fat than Soybean raw. While Macadamia contains 12.061g of Saturated Fat, Soybean raw contains only 2.884g.

Nuts, macadamia nuts, raw and Soybeans, mature seeds, raw are the varieties used in this article.

Infographic

Macadamia 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.
Macadamia
Macadamia
1
:
9
Soybean raw
Soybean raw
Contains more Manganese +64.1%
Contains more Calcium +225.9%
Contains more Iron +325.5%
Contains more Magnesium +115.4%
Contains more Phosphorus +274.5%
Contains more Potassium +388.3%
Contains less Sodium -60%
Contains more Zinc +276.2%
Contains more Copper +119.3%
Contains more Selenium +394.4%
Macadamia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Manganese +64.1%
Contains more Calcium +225.9%
Contains more Iron +325.5%
Contains more Magnesium +115.4%
Contains more Phosphorus +274.5%
Contains more Potassium +388.3%
Contains less Sodium -60%
Contains more Zinc +276.2%
Contains more Copper +119.3%
Contains more Selenium +394.4%

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.
Macadamia
Macadamia
2
:
8
Soybean raw
Soybean raw
Contains more Vitamin B1 +36.7%
Contains more Vitamin B3 +52.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +57.4%
Contains more Vitamin C +400%
Contains more Vitamin B2 +437%
Contains more Vitamin B6 +37.1%
Contains more Folate +3309.1%
Equal in Vitamin B5 - 0.793
Macadamia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Soybean raw
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 B1 +36.7%
Contains more Vitamin B3 +52.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +57.4%
Contains more Vitamin C +400%
Contains more Vitamin B2 +437%
Contains more Vitamin B6 +37.1%
Contains more Folate +3309.1%
Equal in Vitamin B5 - 0.793

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Macadamia
Macadamia
1
:
4
Soybean raw
Soybean raw
Contains more Fats +280%
Contains more Protein +361.3%
Contains more Carbs +118.2%
Contains more Water +527.9%
Contains more Other +327.2%
Macadamia
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Soybean raw
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 +280%
Contains more Protein +361.3%
Contains more Carbs +118.2%
Contains more Water +527.9%
Contains more Other +327.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Macadamia
Macadamia
1
:
2
Soybean raw
Soybean raw
Contains more Monounsaturated Fat +1236.9%
Contains less Saturated Fat -76.1%
Contains more Polyunsaturated fat +649.3%
Macadamia
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +1236.9%
Contains less Saturated Fat -76.1%
Contains more Polyunsaturated fat +649.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Soybean raw Opinion
Net carbs 5.22g 20.86g Soybean raw
Protein 7.91g 36.49g Soybean raw
Fats 75.77g 19.94g Macadamia
Carbs 13.82g 30.16g Soybean raw
Calories 718kcal 446kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g 7.33g Macadamia
Fiber 8.6g 9.3g Soybean raw
Calcium 85mg 277mg Soybean raw
Iron 3.69mg 15.7mg Soybean raw
Magnesium 130mg 280mg Soybean raw
Phosphorus 188mg 704mg Soybean raw
Potassium 368mg 1797mg Soybean raw
Sodium 5mg 2mg Soybean raw
Zinc 1.3mg 4.89mg Soybean raw
Copper 0.756mg 1.658mg Soybean raw
Manganese 4.131mg 2.517mg Macadamia
Selenium 3.6µg 17.8µg Soybean raw
Vitamin A 0IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0.54mg 0.85mg Soybean raw
Vitamin C 1.2mg 6mg Soybean raw
Vitamin B1 1.195mg 0.874mg Macadamia
Vitamin B2 0.162mg 0.87mg Soybean raw
Vitamin B3 2.473mg 1.623mg Macadamia
Vitamin B5 0.758mg 0.793mg Soybean raw
Vitamin B6 0.275mg 0.377mg Soybean raw
Folate 11µg 375µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.067mg 0.591mg Soybean raw
Threonine 0.37mg 1.766mg Soybean raw
Isoleucine 0.314mg 1.971mg Soybean raw
Leucine 0.602mg 3.309mg Soybean raw
Lysine 0.018mg 2.706mg Soybean raw
Methionine 0.023mg 0.547mg Soybean raw
Phenylalanine 0.665mg 2.122mg Soybean raw
Valine 0.363mg 2.029mg Soybean raw
Histidine 0.195mg 1.097mg Soybean raw
Saturated Fat 12.061g 2.884g Soybean raw
Monounsaturated Fat 58.877g 4.404g Macadamia
Polyunsaturated fat 1.502g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia 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
43%
Macadamia
85%
Soybean raw
Minerals Daily Need Coverage Score
122%
Macadamia
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 9.177g)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 4)
Which food is cheaper?
Macadamia
Macadamia is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.