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Soybean raw vs. Brazil nut — In-Depth Nutrition Comparison

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What are the main differences between Soybean raw and Brazil nut?

  • Soybean raw is richer in Iron, Folate, Vitamin B2, Manganese, Vitamin K, and Potassium, while Brazil nut is higher in Selenium, Vitamin E , and Magnesium.
  • Brazil nut's daily need coverage for Selenium is 3453% higher.
  • Soybean raw is lower in Saturated Fat.

We used Soybeans, mature seeds, raw and Nuts, brazilnuts, dried, unblanched types in this comparison.

Infographic

Soybean raw vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more CalciumCalcium +73.1%
Contains more PotassiumPotassium +172.7%
Contains more IronIron +546.1%
Contains more ZincZinc +20.4%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +105.8%
Contains more MagnesiumMagnesium +34.3%
Contains more SeleniumSelenium +10669.7%
~equal in Copper ~1.743mg
~equal in Phosphorus ~725mg

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% 1.3% 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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +757.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +41.7%
Contains more Vitamin B2Vitamin B2 +2385.7%
Contains more Vitamin B3Vitamin B3 +450.2%
Contains more Vitamin B5Vitamin B5 +331%
Contains more Vitamin B6Vitamin B6 +273.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1604.5%
Contains more CholineCholine +302.4%
Contains more Vitamin E Vitamin E +564.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +154.8%
Contains more CarbsCarbs +156.9%
Contains more WaterWater +149.7%
Contains more OtherOther +42.4%
Contains more FatsFats +236.5%

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
25% 37% 38%
Saturated Fat: Sat. Fat 16.134 g
Monounsaturated Fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated Fat -82.1%
Contains more Mono. FatMonounsaturated Fat +442.2%
Contains more Poly. FatPolyunsaturated fat +116.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Brazil nut Opinion
Calories 446kcal 659kcal Brazil nut
Protein 36.49g 14.32g Soybean raw
Fats 19.94g 67.1g Brazil nut
Vitamin C 6mg 0.7mg Soybean raw
Net carbs 20.86g 4.24g Soybean raw
Carbs 30.16g 11.74g Soybean raw
Magnesium 280mg 376mg Brazil nut
Calcium 277mg 160mg Soybean raw
Potassium 1797mg 659mg Soybean raw
Iron 15.7mg 2.43mg Soybean raw
Sugar 7.33g 2.33g Brazil nut
Fiber 9.3g 7.5g Soybean raw
Copper 1.658mg 1.743mg Brazil nut
Zinc 4.89mg 4.06mg Soybean raw
Starch 0.25g Brazil nut
Phosphorus 704mg 725mg Brazil nut
Sodium 2mg 3mg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 5.65mg Brazil nut
Manganese 2.517mg 1.223mg Soybean raw
Selenium 17.8µg 1917µg Brazil nut
Vitamin B1 0.874mg 0.617mg Soybean raw
Vitamin B2 0.87mg 0.035mg Soybean raw
Vitamin B3 1.623mg 0.295mg Soybean raw
Vitamin B5 0.793mg 0.184mg Soybean raw
Vitamin B6 0.377mg 0.101mg Soybean raw
Vitamin K 47µg 0µg Soybean raw
Folate 375µg 22µg Soybean raw
Choline 115.9mg 28.8mg Soybean raw
Saturated Fat 2.884g 16.134g Soybean raw
Monounsaturated Fat 4.404g 23.879g Brazil nut
Polyunsaturated fat 11.255g 24.399g Brazil nut
Tryptophan 0.591mg 0.135mg Soybean raw
Threonine 1.766mg 0.365mg Soybean raw
Isoleucine 1.971mg 0.518mg Soybean raw
Leucine 3.309mg 1.19mg Soybean raw
Lysine 2.706mg 0.49mg Soybean raw
Methionine 0.547mg 1.124mg Brazil nut
Phenylalanine 2.122mg 0.639mg Soybean raw
Valine 2.029mg 0.76mg Soybean raw
Histidine 1.097mg 0.409mg Soybean raw
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
83%
Soybean raw
27%
Brazil nut
Minerals Daily Need Coverage Score
244%
Soybean raw
1208%
Brazil nut

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 13.25g)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 5g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3.4)
Which food is richer in minerals?
?
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.