Soybean meal vs. Mixed nuts — In-Depth Nutrition Comparison
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What are the main differences between soybean meal and mixed nuts?
- Soybean meal is richer in iron, copper, manganese, folate, potassium, vitamin B1, and phosphorus, while mixed nuts are higher in selenium and vitamin B3.
- Soybean meal's daily need coverage for iron is 139% higher.
- Mixed nuts have 4 times less potassium than soybean meal. Soybean meal has 2490mg of potassium, while mixed nuts have 632mg.
- Soybean meal is lower in saturated fat.
- Soybean meal has a higher glycemic index (68) than mixed nuts (24).
We used Soy meal, defatted, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +33.6% |
| Contains more CalciumCalcium | +108.5% |
| Contains more PotassiumPotassium | +294% |
| Contains more IronIron | +424.9% |
| Contains more CopperCopper | +120.5% |
| Contains more ZincZinc | +50.6% |
| Contains more PhosphorusPhosphorus | +53.7% |
| Contains less SodiumSodium | -40% |
| Contains more ManganeseManganese | +86.3% |
| Contains more SeleniumSelenium | +927.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +265.6% |
| Contains more Vitamin B2Vitamin B2 | +28.1% |
| Contains more Vitamin B5Vitamin B5 | +73.3% |
| Contains more Vitamin B6Vitamin B6 | +61.6% |
| Contains more FolateFolate | +265.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +198% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 13.7mg | 2.61mg | 139% |
| Copper | 2mg | 0.907mg | 121% |
| Polyunsaturated fat | 1.045g | 14.612g | 90% |
| Fats | 2.39g | 53.95g | 79% |
| Manganese | 3.8mg | 2.04mg | 77% |
| Monounsaturated fat | 0.409g | 28.488g | 70% |
| Protein | 49.2g | 20.04g | 58% |
| Selenium | 3.3µg | 33.9µg | 56% |
| Folate | 303µg | 83µg | 55% |
| Potassium | 2490mg | 632mg | 55% |
| Vitamin E | 7.82mg | 52% | |
| Vitamin B1 | 0.691mg | 0.189mg | 42% |
| Saturated fat | 0.268g | 8.711g | 38% |
| Phosphorus | 701mg | 456mg | 35% |
| Vitamin B3 | 2.587mg | 7.709mg | 32% |
| Fiber | 7g | 28% | |
| Magnesium | 306mg | 229mg | 18% |
| Vitamin B5 | 1.976mg | 1.14mg | 17% |
| Vitamin B6 | 0.569mg | 0.352mg | 17% |
| Zinc | 5.06mg | 3.36mg | 15% |
| Calories | 337kcal | 607kcal | 14% |
| Calcium | 244mg | 117mg | 13% |
| Choline | 52mg | 9% | |
| Vitamin K | 5.7µg | 5% | |
| Carbs | 35.89g | 21.05g | 5% |
| Vitamin B2 | 0.251mg | 0.196mg | 4% |
| Starch | 4.2g | 2% | |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 35.89g | 14.05g | N/A |
| Sugar | 4.15g | N/A | |
| Sodium | 3mg | 5mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Trans fat | 0g | 0.055g | N/A |
| Tryptophan | 0.653mg | 0.22mg | 0% |
| Threonine | 1.952mg | 0.703mg | 0% |
| Isoleucine | 2.18mg | 0.826mg | 0% |
| Leucine | 3.66mg | 1.656mg | 0% |
| Lysine | 2.991mg | 0.782mg | 0% |
| Methionine | 0.606mg | 0.283mg | 0% |
| Phenylalanine | 2.346mg | 1.182mg | 0% |
| Valine | 2.243mg | 1.001mg | 0% |
| Histidine | 1.212mg | 0.572mg | 0% |
| Omega-3 - EPA | 0.005g | N/A | |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 14.455g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
49.2 g
Fats:
2.39 g
Carbs:
35.89 g
Water:
6.94 g
Other:
5.58 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more ProteinProtein | +145.5% |
| Contains more CarbsCarbs | +70.5% |
| Contains more WaterWater | +233.7% |
| Contains more OtherOther | +93.8% |
| Contains more FatsFats | +2157.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.268 g
Monounsaturated fat:
Mono. Fat
0.409 g
Polyunsaturated fat:
Poly. Fat
1.045 g
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -96.9% |
| Contains more Mono. FatMonounsaturated fat | +6865.3% |
| Contains more Poly. FatPolyunsaturated fat | +1298.3% |
