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Soybean vs. Brazil nut — In-Depth Nutrition Comparison

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What are the differences between soybeans and brazil nut?

  • Soybeans are higher in iron and vitamin B2; however, brazil nut is richer in selenium, copper, magnesium, phosphorus, vitamin B1, vitamin E, and zinc.
  • Brazil nut's daily need coverage for selenium is 3472% more.
  • Brazil nut contains 8 times less vitamin B2 than soybeans. Soybeans contain 0.285mg of vitamin B2, while brazil nut contains 0.035mg.
  • Soybeans have less saturated fat.

We used Soybeans, mature cooked, boiled, without salt and Nuts, brazilnuts, dried, unblanched types in this article.

Infographic

Soybean vs Brazil nut infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more IronIron +111.5%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +337.2%
Contains more CalciumCalcium +56.9%
Contains more PotassiumPotassium +28%
Contains more CopperCopper +328.3%
Contains more ZincZinc +253%
Contains more PhosphorusPhosphorus +195.9%
Contains more ManganeseManganese +48.4%
Contains more SeleniumSelenium +26160.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +142.9%
Contains more Vitamin B2Vitamin B2 +714.3%
Contains more Vitamin B3Vitamin B3 +35.3%
Contains more Vitamin B6Vitamin B6 +131.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +145.5%
Contains more CholineCholine +64.9%
Contains more Vitamin EVitamin E +1514.3%
Contains more Vitamin B1Vitamin B1 +298.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.184mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Brazil nut DV% diff.
Selenium 7.3µg 1917µg 3472%
Copper 0.407mg 1.743mg 148%
Polyunsaturated fat 5.064g 24.399g 129%
Fats 8.97g 67.1g 89%
Magnesium 86mg 376mg 69%
Phosphorus 245mg 725mg 69%
Saturated fat 1.297g 16.134g 67%
Monounsaturated fat 1.981g 23.879g 55%
Vitamin B1 0.155mg 0.617mg 39%
Vitamin E 0.35mg 5.65mg 35%
Iron 5.14mg 2.43mg 34%
Zinc 1.15mg 4.06mg 26%
Calories 172kcal 659kcal 24%
Vitamin B2 0.285mg 0.035mg 19%
Manganese 0.824mg 1.223mg 17%
Vitamin K 19.2µg 0µg 16%
Vitamin B6 0.234mg 0.101mg 10%
Protein 18.21g 14.32g 8%
Folate 54µg 22µg 8%
Fiber 6g 7.5g 6%
Calcium 102mg 160mg 6%
Potassium 515mg 659mg 4%
Choline 47.5mg 28.8mg 3%
Carbs 8.36g 11.74g 1%
Vitamin C 1.7mg 0.7mg 1%
Vitamin B3 0.399mg 0.295mg 1%
Net carbs 2.36g 4.24g N/A
Sugar 3g 2.33g N/A
Starch 0.25g 0%
Sodium 1mg 3mg 0%
Vitamin B5 0.179mg 0.184mg 0%
Tryptophan 0.242mg 0.135mg 0%
Threonine 0.723mg 0.365mg 0%
Isoleucine 0.807mg 0.518mg 0%
Leucine 1.355mg 1.19mg 0%
Lysine 1.108mg 0.49mg 0%
Methionine 0.224mg 1.124mg 0%
Phenylalanine 0.869mg 0.639mg 0%
Valine 0.831mg 0.76mg 0%
Histidine 0.449mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +27.2%
Contains more WaterWater +1728.9%
Contains more FatsFats +648%
Contains more CarbsCarbs +40.4%
Contains more OtherOther +79.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +1105.4%
Contains more Poly. FatPolyunsaturated fat +381.8%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.