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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 of 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

Soybean raw vs Hazelnut 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.
Contains more Calcium +143%
Contains more Iron +234%
Contains more Magnesium +71.8%
Contains more Phosphorus +142.8%
Contains more Potassium +164.3%
Contains more Zinc +99.6%
Contains more Selenium +641.7%
Contains less Sodium -100%
Contains more Manganese +145.3%
Equal in Copper - 1.725
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Calcium +143%
Contains more Iron +234%
Contains more Magnesium +71.8%
Contains more Phosphorus +142.8%
Contains more Potassium +164.3%
Contains more Zinc +99.6%
Contains more Selenium +641.7%
Contains less Sodium -100%
Contains more Manganese +145.3%
Equal in Copper - 1.725

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 B1 +35.9%
Contains more Vitamin B2 +669.9%
Contains more Folate +231.9%
Contains more Choline +154.2%
Contains more Vitamin K +231%
Contains more Vitamin E +1668.2%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +49.3%
Equal in Vitamin A - 20
Equal in Vitamin C - 6.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 64% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 25% 36%
Contains more Vitamin B1 +35.9%
Contains more Vitamin B2 +669.9%
Contains more Folate +231.9%
Contains more Choline +154.2%
Contains more Vitamin K +231%
Contains more Vitamin E +1668.2%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +49.3%
Equal in Vitamin A - 20
Equal in Vitamin C - 6.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +144.1%
Contains more Carbs +80.6%
Contains more Water +60.8%
Contains more Other +112.7%
Contains more Fats +204.7%
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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more Protein +144.1%
Contains more Carbs +80.6%
Contains more Water +60.8%
Contains more Other +112.7%
Contains more Fats +204.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -35.4%
Contains more Polyunsaturated fat +42.1%
Contains more Monounsaturated Fat +936.6%
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains less Saturated Fat -35.4%
Contains more Polyunsaturated fat +42.1%
Contains more Monounsaturated 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.
Soybean raw Hazelnut
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Hazelnut Opinion
Net carbs 20.86g 7g Soybean raw
Protein 36.49g 14.95g Soybean raw
Fats 19.94g 60.75g Hazelnut
Carbs 30.16g 16.7g Soybean raw
Calories 446kcal 628kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 7.33g 4.34g Hazelnut
Fiber 9.3g 9.7g Hazelnut
Calcium 277mg 114mg Soybean raw
Iron 15.7mg 4.7mg Soybean raw
Magnesium 280mg 163mg Soybean raw
Phosphorus 704mg 290mg Soybean raw
Potassium 1797mg 680mg Soybean raw
Sodium 2mg 0mg Hazelnut
Zinc 4.89mg 2.45mg Soybean raw
Copper 1.658mg 1.725mg Hazelnut
Manganese 2.517mg 6.175mg Hazelnut
Selenium 17.8µg 2.4µg Soybean raw
Vitamin A 22IU 20IU Soybean raw
Vitamin A RAE 1µg 1µg
Vitamin E 0.85mg 15.03mg Hazelnut
Vitamin C 6mg 6.3mg Hazelnut
Vitamin B1 0.874mg 0.643mg Soybean raw
Vitamin B2 0.87mg 0.113mg Soybean raw
Vitamin B3 1.623mg 1.8mg Hazelnut
Vitamin B5 0.793mg 0.918mg Hazelnut
Vitamin B6 0.377mg 0.563mg Hazelnut
Folate 375µg 113µg Soybean raw
Choline 115.9mg 45.6mg Soybean raw
Vitamin K 47µg 14.2µg Soybean raw
Tryptophan 0.591mg 0.193mg Soybean raw
Threonine 1.766mg 0.497mg Soybean raw
Isoleucine 1.971mg 0.545mg Soybean raw
Leucine 3.309mg 1.063mg Soybean raw
Lysine 2.706mg 0.42mg Soybean raw
Methionine 0.547mg 0.221mg Soybean raw
Phenylalanine 2.122mg 0.663mg Soybean raw
Valine 2.029mg 0.701mg Soybean raw
Histidine 1.097mg 0.432mg Soybean raw
Saturated Fat 2.884g 4.464g Soybean raw
Monounsaturated Fat 4.404g 45.652g Hazelnut
Polyunsaturated fat 11.255g 7.92g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Hazelnut
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
83%
Soybean raw
67%
Hazelnut
Minerals Daily Need Coverage Score
244%
Soybean raw
197%
Hazelnut

Comparison summary

Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 1.58g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 2mg)
Which food is cheaper?
Hazelnut
Hazelnut is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.