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 for 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.
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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 | +115.4% |
| Contains more CalciumCalcium | +225.9% |
| Contains more PotassiumPotassium | +388.3% |
| Contains more IronIron | +325.5% |
| Contains more CopperCopper | +119.3% |
| Contains more ZincZinc | +276.2% |
| Contains more PhosphorusPhosphorus | +274.5% |
| Contains less SodiumSodium | -60% |
| Contains more SeleniumSelenium | +394.4% |
| Contains more ManganeseManganese | +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 CVitamin C | +400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +57.4% |
| Contains more Vitamin B2Vitamin B2 | +437% |
| Contains more Vitamin B6Vitamin B6 | +37.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +3309.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +36.7% |
| Contains more Vitamin B3Vitamin B3 | +52.4% |
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:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
| Contains more ProteinProtein | +361.3% |
| Contains more CarbsCarbs | +118.2% |
| Contains more WaterWater | +527.9% |
| Contains more OtherOther | +327.2% |
| Contains more FatsFats | +280% |
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
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
| Contains less Sat. FatSaturated fat | -76.1% |
| Contains more Poly. FatPolyunsaturated fat | +649.3% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 15.7mg | 3.69mg | 150% |
| Monounsaturated fat | 4.404g | 58.877g | 136% |
| Copper | 1.658mg | 0.756mg | 100% |
| Folate | 375µg | 11µg | 91% |
| Fats | 19.94g | 75.77g | 86% |
| Phosphorus | 704mg | 188mg | 74% |
| Manganese | 2.517mg | 4.131mg | 70% |
| Polyunsaturated fat | 11.255g | 1.502g | 65% |
| Protein | 36.49g | 7.91g | 57% |
| Vitamin B2 | 0.87mg | 0.162mg | 54% |
| Saturated fat | 2.884g | 12.061g | 42% |
| Potassium | 1797mg | 368mg | 42% |
| Vitamin K | 47µg | 39% | |
| Magnesium | 280mg | 130mg | 36% |
| Zinc | 4.89mg | 1.3mg | 33% |
| Vitamin B1 | 0.874mg | 1.195mg | 27% |
| Selenium | 17.8µg | 3.6µg | 26% |
| Choline | 115.9mg | 21% | |
| Calcium | 277mg | 85mg | 19% |
| Calories | 446kcal | 718kcal | 14% |
| Vitamin B6 | 0.377mg | 0.275mg | 8% |
| Vitamin C | 6mg | 1.2mg | 5% |
| Carbs | 30.16g | 13.82g | 5% |
| Vitamin B3 | 1.623mg | 2.473mg | 5% |
| Fiber | 9.3g | 8.6g | 3% |
| Vitamin E | 0.85mg | 0.54mg | 2% |
| Vitamin B5 | 0.793mg | 0.758mg | 1% |
| Net carbs | 20.86g | 5.22g | N/A |
| Sugar | 7.33g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Sodium | 2mg | 5mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.591mg | 0.067mg | 0% |
| Threonine | 1.766mg | 0.37mg | 0% |
| Isoleucine | 1.971mg | 0.314mg | 0% |
| Leucine | 3.309mg | 0.602mg | 0% |
| Lysine | 2.706mg | 0.018mg | 0% |
| Methionine | 0.547mg | 0.023mg | 0% |
| Phenylalanine | 2.122mg | 0.665mg | 0% |
| Valine | 2.029mg | 0.363mg | 0% |
| Histidine | 1.097mg | 0.195mg | 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%
40%
Minerals Daily Need Coverage Score
244%
122%
Comparison summary
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 9.177g)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Macadamia is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Macadamia is lower in glycemic index (difference - 4)
Which food is cheaper?
Macadamia is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)