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  6. Soybean raw vs. Chestnut

Soybean raw vs. Chestnut — In-Depth Nutrition Comparison

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How are soybean raw and chestnut different?

  • Soybean raw has more iron, copper, phosphorus, folate, manganese, vitamin B1, vitamin B2, magnesium, zinc, and potassium than chestnut.
  • Daily need coverage for iron for soybean raw is 175% higher.
  • Soybean raw contains 20 times more zinc than chestnut. While soybean raw contains 4.89mg of zinc, chestnut contains only 0.25mg.
  • Soybean raw has a lower glycemic index (14) than chestnut (54).

Soybeans, mature seeds, raw and Nuts, chestnuts, european, boiled, and steamed are the varieties used in this article.

Infographic

Soybean raw vs Chestnut 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more MagnesiumMagnesium +418.5%
Contains more CalciumCalcium +502.2%
Contains more PotassiumPotassium +151.3%
Contains more IronIron +807.5%
Contains more CopperCopper +251.3%
Contains more ZincZinc +1856%
Contains more PhosphorusPhosphorus +611.1%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +194.7%
Contains more SeleniumSelenium +∞%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +490.5%
Contains more Vitamin B2Vitamin B2 +736.5%
Contains more Vitamin B3Vitamin B3 +122%
Contains more Vitamin B5Vitamin B5 +150.9%
Contains more Vitamin B6Vitamin B6 +61.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +886.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +345%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Chestnut DV% diff.
Iron 15.7mg 1.73mg 175%
Copper 1.658mg 0.472mg 132%
Phosphorus 704mg 99mg 86%
Folate 375µg 38µg 84%
Manganese 2.517mg 0.854mg 72%
Polyunsaturated fat 11.255g 0.545g 71%
Protein 36.49g 2g 69%
Vitamin B1 0.874mg 0.148mg 61%
Vitamin B2 0.87mg 0.104mg 59%
Magnesium 280mg 54mg 54%
Zinc 4.89mg 0.25mg 42%
Vitamin K 47µg 39%
Fiber 9.3g 37%
Potassium 1797mg 715mg 32%
Selenium 17.8µg 32%
Fats 19.94g 1.38g 29%
Calcium 277mg 46mg 23%
Vitamin C 6mg 26.7mg 23%
Choline 115.9mg 21%
Calories 446kcal 131kcal 16%
Saturated fat 2.884g 0.26g 12%
Vitamin B6 0.377mg 0.233mg 11%
Vitamin B5 0.793mg 0.316mg 10%
Monounsaturated fat 4.404g 0.476g 10%
Vitamin E 0.85mg 6%
Vitamin B3 1.623mg 0.731mg 6%
Sodium 2mg 27mg 1%
Carbs 30.16g 27.76g 1%
Net carbs 20.86g 27.76g N/A
Sugar 7.33g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.591mg 0.022mg 0%
Threonine 1.766mg 0.071mg 0%
Isoleucine 1.971mg 0.079mg 0%
Leucine 3.309mg 0.118mg 0%
Lysine 2.706mg 0.118mg 0%
Methionine 0.547mg 0.047mg 0%
Phenylalanine 2.122mg 0.084mg 0%
Valine 2.029mg 0.112mg 0%
Histidine 1.097mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more ProteinProtein +1724.5%
Contains more FatsFats +1344.9%
Contains more OtherOther +585.9%
Contains more WaterWater +698%
~equal in Carbs ~27.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains more Mono. FatMonounsaturated fat +825.2%
Contains more Poly. FatPolyunsaturated fat +1965.1%
Contains less Sat. FatSaturated fat -91%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.