Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean raw
  5. Compare
  6. Soybean raw vs. Brazil nut

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

Compare

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.
Soybean raw
Soybean raw
6
:
4
Brazil nut
Brazil nut
Contains more Calcium +73.1%
Contains more Iron +546.1%
Contains more Potassium +172.7%
Contains less Sodium -33.3%
Contains more Zinc +20.4%
Contains more Manganese +105.8%
Contains more Magnesium +34.3%
Contains more Selenium +10669.7%
Equal in Phosphorus - 725
Equal in Copper - 1.743
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Calcium +73.1%
Contains more Iron +546.1%
Contains more Potassium +172.7%
Contains less Sodium -33.3%
Contains more Zinc +20.4%
Contains more Manganese +105.8%
Contains more Magnesium +34.3%
Contains more Selenium +10669.7%
Equal in Phosphorus - 725
Equal in Copper - 1.743

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.
Soybean raw
Soybean raw
9
:
1
Brazil nut
Brazil nut
Contains more Vitamin A +∞%
Contains more Vitamin C +757.1%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B2 +2385.7%
Contains more Vitamin B3 +450.2%
Contains more Vitamin B5 +331%
Contains more Vitamin B6 +273.3%
Contains more Folate +1604.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +564.7%
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%
Brazil nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +757.1%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B2 +2385.7%
Contains more Vitamin B3 +450.2%
Contains more Vitamin B5 +331%
Contains more Vitamin B6 +273.3%
Contains more Folate +1604.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +564.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Brazil nut
Brazil nut
Contains more Protein +154.8%
Contains more Carbs +156.9%
Contains more Water +149.7%
Contains more Other +42.4%
Contains more Fats +236.5%
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
Brazil nut
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 Protein +154.8%
Contains more Carbs +156.9%
Contains more Water +149.7%
Contains more Other +42.4%
Contains more Fats +236.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
1
:
2
Brazil nut
Brazil nut
Contains less Saturated Fat -82.1%
Contains more Monounsaturated Fat +442.2%
Contains more Polyunsaturated fat +116.8%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -82.1%
Contains more Monounsaturated Fat +442.2%
Contains more Polyunsaturated 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
Net carbs 20.86g 4.24g Soybean raw
Protein 36.49g 14.32g Soybean raw
Fats 19.94g 67.1g Brazil nut
Carbs 30.16g 11.74g Soybean raw
Calories 446kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 7.33g 2.33g Brazil nut
Fiber 9.3g 7.5g Soybean raw
Calcium 277mg 160mg Soybean raw
Iron 15.7mg 2.43mg Soybean raw
Magnesium 280mg 376mg Brazil nut
Phosphorus 704mg 725mg Brazil nut
Potassium 1797mg 659mg Soybean raw
Sodium 2mg 3mg Soybean raw
Zinc 4.89mg 4.06mg Soybean raw
Copper 1.658mg 1.743mg Brazil nut
Manganese 2.517mg 1.223mg Soybean raw
Selenium 17.8µg 1917µg Brazil nut
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 5.65mg Brazil nut
Vitamin C 6mg 0.7mg Soybean raw
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
Folate 375µg 22µg Soybean raw
Vitamin K 47µg 0µg Soybean raw
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
Saturated Fat 2.884g 16.134g Soybean raw
Monounsaturated Fat 4.404g 23.879g Brazil nut
Polyunsaturated fat 11.255g 24.399g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Brazil nut
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
85%
Soybean raw
28%
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.