Soybean raw vs. Pecan — In-Depth Nutrition Comparison
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Significant differences between soybean raw and pecan
- Soybean raw has more iron, folate, phosphorus, vitamin B2, copper, potassium, magnesium, vitamin K, and selenium; however, pecan is richer in manganese.
- Soybean raw covers your daily iron needs 165% more than pecan.
- Pecan has 17 times less folate than soybean raw. Soybean raw has 375µg of folate, while pecan has 22µg.
Specific food types used in this comparison are Soybeans, mature seeds, raw and Nuts, pecans.
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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 | +131.4% |
| Contains more CalciumCalcium | +295.7% |
| Contains more PotassiumPotassium | +338.3% |
| Contains more IronIron | +520.6% |
| Contains more CopperCopper | +38.2% |
| Contains more PhosphorusPhosphorus | +154.2% |
| Contains more SeleniumSelenium | +368.4% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +78.8% |
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 | +445.5% |
| Contains more Vitamin B1Vitamin B1 | +32.4% |
| Contains more Vitamin B2Vitamin B2 | +569.2% |
| Contains more Vitamin B3Vitamin B3 | +39.1% |
| Contains more Vitamin B6Vitamin B6 | +79.5% |
| Contains more Vitamin KVitamin K | +1242.9% |
| Contains more FolateFolate | +1604.5% |
| Contains more CholineCholine | +186.2% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +64.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 15.7mg | 2.53mg | 165% |
| Monounsaturated fat | 4.404g | 40.801g | 91% |
| Folate | 375µg | 22µg | 88% |
| Manganese | 2.517mg | 4.5mg | 86% |
| Fats | 19.94g | 71.97g | 80% |
| Polyunsaturated fat | 11.255g | 21.614g | 69% |
| Phosphorus | 704mg | 277mg | 61% |
| Vitamin B2 | 0.87mg | 0.13mg | 57% |
| Protein | 36.49g | 9.17g | 55% |
| Copper | 1.658mg | 1.2mg | 51% |
| Potassium | 1797mg | 410mg | 41% |
| Magnesium | 280mg | 121mg | 38% |
| Vitamin K | 47µg | 3.5µg | 36% |
| Selenium | 17.8µg | 3.8µg | 25% |
| Calcium | 277mg | 70mg | 21% |
| Vitamin B1 | 0.874mg | 0.66mg | 18% |
| Saturated fat | 2.884g | 6.18g | 15% |
| Choline | 115.9mg | 40.5mg | 14% |
| Vitamin B6 | 0.377mg | 0.21mg | 13% |
| Calories | 446kcal | 691kcal | 12% |
| Vitamin C | 6mg | 1.1mg | 5% |
| Carbs | 30.16g | 13.86g | 5% |
| Vitamin E | 0.85mg | 1.4mg | 4% |
| Vitamin B3 | 1.623mg | 1.167mg | 3% |
| Zinc | 4.89mg | 4.53mg | 3% |
| Vitamin B5 | 0.793mg | 0.863mg | 1% |
| Fiber | 9.3g | 9.6g | 1% |
| Net carbs | 20.86g | 4.26g | N/A |
| Sugar | 7.33g | 3.97g | N/A |
| Starch | 0.46g | 0% | |
| Sodium | 2mg | 0mg | 0% |
| Vitamin A | 1µg | 3µg | 0% |
| Tryptophan | 0.591mg | 0.093mg | 0% |
| Threonine | 1.766mg | 0.306mg | 0% |
| Isoleucine | 1.971mg | 0.336mg | 0% |
| Leucine | 3.309mg | 0.598mg | 0% |
| Lysine | 2.706mg | 0.287mg | 0% |
| Methionine | 0.547mg | 0.183mg | 0% |
| Phenylalanine | 2.122mg | 0.426mg | 0% |
| Valine | 2.029mg | 0.411mg | 0% |
| Histidine | 1.097mg | 0.262mg | 0% |
| Fructose | 0.04g | 0% |
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:
9.17 g
Fats:
71.97 g
Carbs:
13.86 g
Water:
3.52 g
Other:
1.48 g
| Contains more ProteinProtein | +297.9% |
| Contains more CarbsCarbs | +117.6% |
| Contains more WaterWater | +142.6% |
| Contains more OtherOther | +229.1% |
| Contains more FatsFats | +260.9% |
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
6.18 g
Monounsaturated fat:
Mono. Fat
40.801 g
Polyunsaturated fat:
Poly. Fat
21.614 g
| Contains less Sat. FatSaturated fat | -53.3% |
| Contains more Mono. FatMonounsaturated fat | +826.5% |
| Contains more Poly. FatPolyunsaturated fat | +92% |