Soybean raw vs. Hazelnut — In-Depth Nutrition Comparison
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How are soybean raw and hazelnut different?
- Soybean raw is richer in iron, folate, phosphorus, vitamin B2, potassium, selenium, magnesium, and vitamin K, while hazelnut is higher in manganese and vitamin E.
- Hazelnut covers your daily need for manganese, 159% more than soybean raw.
- Soybean raw contains 8 times more vitamin B2 than hazelnut. Soybean raw contains 0.87mg of vitamin B2, while hazelnut contains 0.113mg.
Soybeans, mature seeds, raw and Nuts, hazelnuts or filberts types were used in this article.
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 | +71.8% |
| Contains more CalciumCalcium | +143% |
| Contains more PotassiumPotassium | +164.3% |
| Contains more IronIron | +234% |
| Contains more ZincZinc | +99.6% |
| Contains more PhosphorusPhosphorus | +142.8% |
| Contains more SeleniumSelenium | +641.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +145.3% |
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 B1Vitamin B1 | +35.9% |
| Contains more Vitamin B2Vitamin B2 | +669.9% |
| Contains more Vitamin KVitamin K | +231% |
| Contains more FolateFolate | +231.9% |
| Contains more CholineCholine | +154.2% |
| Contains more Vitamin EVitamin E | +1668.2% |
| Contains more Vitamin B3Vitamin B3 | +10.9% |
| Contains more Vitamin B5Vitamin B5 | +15.8% |
| Contains more Vitamin B6Vitamin B6 | +49.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
14.95 g
Fats:
60.75 g
Carbs:
16.7 g
Water:
5.31 g
Other:
2.29 g
| Contains more ProteinProtein | +144.1% |
| Contains more CarbsCarbs | +80.6% |
| Contains more WaterWater | +60.8% |
| Contains more OtherOther | +112.7% |
| Contains more FatsFats | +204.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
Saturated fat:
Sat. Fat
4.464 g
Monounsaturated fat:
Mono. Fat
45.652 g
Polyunsaturated fat:
Poly. Fat
7.92 g
| Contains less Sat. FatSaturated fat | -35.4% |
| Contains more Poly. FatPolyunsaturated fat | +42.1% |
| Contains more Mono. FatMonounsaturated fat | +936.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.517mg | 6.175mg | 159% |
| Iron | 15.7mg | 4.7mg | 138% |
| Monounsaturated fat | 4.404g | 45.652g | 103% |
| Vitamin E | 0.85mg | 15.03mg | 95% |
| Folate | 375µg | 113µg | 66% |
| Fats | 19.94g | 60.75g | 63% |
| Phosphorus | 704mg | 290mg | 59% |
| Vitamin B2 | 0.87mg | 0.113mg | 58% |
| Protein | 36.49g | 14.95g | 43% |
| Potassium | 1797mg | 680mg | 33% |
| Magnesium | 280mg | 163mg | 28% |
| Selenium | 17.8µg | 2.4µg | 28% |
| Vitamin K | 47µg | 14.2µg | 27% |
| Polyunsaturated fat | 11.255g | 7.92g | 22% |
| Zinc | 4.89mg | 2.45mg | 22% |
| Vitamin B1 | 0.874mg | 0.643mg | 19% |
| Calcium | 277mg | 114mg | 16% |
| Vitamin B6 | 0.377mg | 0.563mg | 14% |
| Choline | 115.9mg | 45.6mg | 13% |
| Calories | 446kcal | 628kcal | 9% |
| Copper | 1.658mg | 1.725mg | 7% |
| Saturated fat | 2.884g | 4.464g | 7% |
| Carbs | 30.16g | 16.7g | 4% |
| Vitamin B5 | 0.793mg | 0.918mg | 3% |
| Fiber | 9.3g | 9.7g | 2% |
| Vitamin B3 | 1.623mg | 1.8mg | 1% |
| Vitamin C | 6mg | 6.3mg | 0% |
| Net carbs | 20.86g | 7g | N/A |
| Sugar | 7.33g | 4.34g | N/A |
| Starch | 0.48g | 0% | |
| Sodium | 2mg | 0mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Tryptophan | 0.591mg | 0.193mg | 0% |
| Threonine | 1.766mg | 0.497mg | 0% |
| Isoleucine | 1.971mg | 0.545mg | 0% |
| Leucine | 3.309mg | 1.063mg | 0% |
| Lysine | 2.706mg | 0.42mg | 0% |
| Methionine | 0.547mg | 0.221mg | 0% |
| Phenylalanine | 2.122mg | 0.663mg | 0% |
| Valine | 2.029mg | 0.701mg | 0% |
| Histidine | 1.097mg | 0.432mg | 0% |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
67%
Minerals Daily Need Coverage Score
244%
197%
Comparison summary
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 1.58g)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Hazelnut is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Hazelnut contains less Sodium (difference - 2mg)
Which food is cheaper?
Hazelnut is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.