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Soybean raw vs. Macadamia — In-Depth Nutrition Comparison

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How are Soybean raw and Macadamia different?

  • Soybean raw is higher in Iron, Copper, Folate, Phosphorus, Vitamin B2, Potassium, Magnesium, and Zinc, however, Macadamia is richer in Manganese.
  • Daily need coverage for Iron from Soybean raw is 150% higher.
  • Soybean raw contains 34 times more Folate than Macadamia. While Soybean raw contains 375µg of Folate, Macadamia contains only 11µg.
  • Soybean raw has less Saturated Fat.

Soybeans, mature seeds, raw and Nuts, macadamia nuts, raw are the varieties used in this article.

Infographic

Soybean raw vs Macadamia 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 +225.9%
Contains more Iron +325.5%
Contains more Magnesium +115.4%
Contains more Phosphorus +274.5%
Contains more Potassium +388.3%
Contains less Sodium -60%
Contains more Zinc +276.2%
Contains more Copper +119.3%
Contains more Selenium +394.4%
Contains more Manganese +64.1%
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 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Calcium +225.9%
Contains more Iron +325.5%
Contains more Magnesium +115.4%
Contains more Phosphorus +274.5%
Contains more Potassium +388.3%
Contains less Sodium -60%
Contains more Zinc +276.2%
Contains more Copper +119.3%
Contains more Selenium +394.4%
Contains more Manganese +64.1%

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 A +∞%
Contains more Vitamin E +57.4%
Contains more Vitamin C +400%
Contains more Vitamin B2 +437%
Contains more Vitamin B6 +37.1%
Contains more Folate +3309.1%
Contains more Vitamin B1 +36.7%
Contains more Vitamin B3 +52.4%
Equal in Vitamin B5 - 0.758
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 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +57.4%
Contains more Vitamin C +400%
Contains more Vitamin B2 +437%
Contains more Vitamin B6 +37.1%
Contains more Folate +3309.1%
Contains more Vitamin B1 +36.7%
Contains more Vitamin B3 +52.4%
Equal in Vitamin B5 - 0.758

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +361.3%
Contains more Carbs +118.2%
Contains more Water +527.9%
Contains more Other +327.2%
Contains more Fats +280%
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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Protein +361.3%
Contains more Carbs +118.2%
Contains more Water +527.9%
Contains more Other +327.2%
Contains more Fats +280%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -76.1%
Contains more Polyunsaturated fat +649.3%
Contains more Monounsaturated Fat +1236.9%
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -76.1%
Contains more Polyunsaturated fat +649.3%
Contains more Monounsaturated Fat +1236.9%

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 Macadamia
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Macadamia Opinion
Net carbs 20.86g 5.22g Soybean raw
Protein 36.49g 7.91g Soybean raw
Fats 19.94g 75.77g Macadamia
Carbs 30.16g 13.82g Soybean raw
Calories 446kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 7.33g 4.57g Macadamia
Fiber 9.3g 8.6g Soybean raw
Calcium 277mg 85mg Soybean raw
Iron 15.7mg 3.69mg Soybean raw
Magnesium 280mg 130mg Soybean raw
Phosphorus 704mg 188mg Soybean raw
Potassium 1797mg 368mg Soybean raw
Sodium 2mg 5mg Soybean raw
Zinc 4.89mg 1.3mg Soybean raw
Copper 1.658mg 0.756mg Soybean raw
Manganese 2.517mg 4.131mg Macadamia
Selenium 17.8µg 3.6µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.54mg Soybean raw
Vitamin C 6mg 1.2mg Soybean raw
Vitamin B1 0.874mg 1.195mg Macadamia
Vitamin B2 0.87mg 0.162mg Soybean raw
Vitamin B3 1.623mg 2.473mg Macadamia
Vitamin B5 0.793mg 0.758mg Soybean raw
Vitamin B6 0.377mg 0.275mg Soybean raw
Folate 375µg 11µg Soybean raw
Choline 115.9mg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.067mg Soybean raw
Threonine 1.766mg 0.37mg Soybean raw
Isoleucine 1.971mg 0.314mg Soybean raw
Leucine 3.309mg 0.602mg Soybean raw
Lysine 2.706mg 0.018mg Soybean raw
Methionine 0.547mg 0.023mg Soybean raw
Phenylalanine 2.122mg 0.665mg Soybean raw
Valine 2.029mg 0.363mg Soybean raw
Histidine 1.097mg 0.195mg Soybean raw
Saturated Fat 2.884g 12.061g Soybean raw
Monounsaturated Fat 4.404g 58.877g Macadamia
Polyunsaturated fat 11.255g 1.502g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
244%
Soybean raw
122%
Macadamia

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 9.177g)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 4)
Which food is cheaper?
Macadamia
Macadamia is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.