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  6. Soybean raw vs. Brazil nut

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% 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 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 EVitamin E +564.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Brazil nut DV% diff.
Selenium 17.8µg 1917µg 3453%
Iron 15.7mg 2.43mg 166%
Folate 375µg 22µg 88%
Polyunsaturated fat 11.255g 24.399g 88%
Fats 19.94g 67.1g 73%
Vitamin B2 0.87mg 0.035mg 64%
Saturated fat 2.884g 16.134g 60%
Manganese 2.517mg 1.223mg 56%
Monounsaturated fat 4.404g 23.879g 49%
Protein 36.49g 14.32g 44%
Vitamin K 47µg 0µg 39%
Potassium 1797mg 659mg 33%
Vitamin E 0.85mg 5.65mg 32%
Magnesium 280mg 376mg 23%
Vitamin B6 0.377mg 0.101mg 21%
Vitamin B1 0.874mg 0.617mg 21%
Choline 115.9mg 28.8mg 16%
Calcium 277mg 160mg 12%
Vitamin B5 0.793mg 0.184mg 12%
Calories 446kcal 659kcal 11%
Copper 1.658mg 1.743mg 9%
Vitamin B3 1.623mg 0.295mg 8%
Zinc 4.89mg 4.06mg 8%
Fiber 9.3g 7.5g 7%
Carbs 30.16g 11.74g 6%
Vitamin C 6mg 0.7mg 6%
Phosphorus 704mg 725mg 3%
Net carbs 20.86g 4.24g N/A
Sugar 7.33g 2.33g N/A
Starch 0.25g 0%
Sodium 2mg 3mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.135mg 0%
Threonine 1.766mg 0.365mg 0%
Isoleucine 1.971mg 0.518mg 0%
Leucine 3.309mg 1.19mg 0%
Lysine 2.706mg 0.49mg 0%
Methionine 0.547mg 1.124mg 0%
Phenylalanine 2.122mg 0.639mg 0%
Valine 2.029mg 0.76mg 0%
Histidine 1.097mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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%

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.