Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Soybean vs Brazil nut - In-Depth Nutrition Comparison

Compare

What are the main differences between Soybean and Brazil nut?

  • Soybean is richer in Iron, Folate, Vitamin B2, Manganese, and Potassium, while Brazil nut is higher in Selenium, Vitamin K, Vitamin E , and Magnesium.
  • Brazil nut's daily need coverage for Selenium is 3453% higher.
  • Brazil nut has 25 times less Vitamin B2 than Soybean. Soybean has 0.87mg of Vitamin B2, while Brazil nut has 0.035mg.
  • Soybean is lower in Saturated Fat.

We used Soybeans, mature seeds, raw and Nuts, brazilnuts, dried, unblanched types in this comparison.

Infographic

Soybean vs Brazil nut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +73.1%
Contains more Iron +546.1%
Contains more Potassium +172.7%
Contains less Sodium -33.3%
Contains more Zinc +20.4%
Contains more Magnesium +34.3%
Equal in Phosphorus - 725
Equal in Copper - 1.743
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Contains more Calcium +73.1%
Contains more Iron +546.1%
Contains more Potassium +172.7%
Contains less Sodium -33.3%
Contains more Zinc +20.4%
Contains more Magnesium +34.3%
Equal in Phosphorus - 725
Equal in Copper - 1.743

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +757.1%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B2 +2385.7%
Contains more Vitamin B3 +450.2%
Contains more Vitamin B5 +331%
Contains more Vitamin B6 +273.3%
Contains more Folate +1604.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +564.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +757.1%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B2 +2385.7%
Contains more Vitamin B3 +450.2%
Contains more Vitamin B5 +331%
Contains more Vitamin B6 +273.3%
Contains more Folate +1604.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +564.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean Brazil nut
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soybean Brazil nut Opinion
Net carbs 20.86g 4.24g Soybean
Protein 36.49g 14.32g Soybean
Fats 19.94g 67.1g Brazil nut
Carbs 30.16g 11.74g Soybean
Calories 446kcal 659kcal Brazil nut
Starch g 0.25g Brazil nut
Fructose g 0g Brazil nut
Sugar 7.33g 2.33g Brazil nut
Fiber 9.3g 7.5g Soybean
Calcium 277mg 160mg Soybean
Iron 15.7mg 2.43mg Soybean
Magnesium 280mg 376mg Brazil nut
Phosphorus 704mg 725mg Brazil nut
Potassium 1797mg 659mg Soybean
Sodium 2mg 3mg Soybean
Zinc 4.89mg 4.06mg Soybean
Copper 1.658mg 1.743mg Brazil nut
Vitamin A 22IU 0IU Soybean
Vitamin E 0.85mg 5.65mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0.7mg Soybean
Vitamin B1 0.874mg 0.617mg Soybean
Vitamin B2 0.87mg 0.035mg Soybean
Vitamin B3 1.623mg 0.295mg Soybean
Vitamin B5 0.793mg 0.184mg Soybean
Vitamin B6 0.377mg 0.101mg Soybean
Folate 375µg 22µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg 0µg Soybean
Tryptophan 0.591mg 0.135mg Soybean
Threonine 1.766mg 0.365mg Soybean
Isoleucine 1.971mg 0.518mg Soybean
Leucine 3.309mg 1.19mg Soybean
Lysine 2.706mg 0.49mg Soybean
Methionine 0.547mg 1.124mg Brazil nut
Phenylalanine 2.122mg 0.639mg Soybean
Valine 2.029mg 0.76mg Soybean
Histidine 1.097mg 0.409mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g g Brazil nut
Saturated Fat 2.884g 16.134g Soybean
Monounsaturated Fat 4.404g 23.879g Brazil nut
Polyunsaturated fat 11.255g 24.399g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
28
Brazil nut
Mineral Summary Score
252
Soybean
184
Brazil nut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
86%
Brazil nut
Carbohydrates
30%
Soybean
12%
Brazil nut
Fats
92%
Soybean
310%
Brazil nut

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 13.25g)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 5g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3.4)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.