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  6. Soy milk vs. Brazil nut

Soy milk vs. Brazil nut — In-Depth Nutrition Comparison

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How are soy milk and brazil nut different?

  • Brazil nut is higher than soy milk in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, vitamin E, zinc, and fiber.
  • Brazil nut covers your daily need for selenium, 3477% more than soy milk.
  • Soy milk is lower in saturated fat.
  • Soy milk has a higher glycemic index (37) than brazil nut (10).

Soymilk, original, and vanilla, unfortified and Nuts, brazilnuts, dried, unblanched types were used in this article.

Infographic

Soy milk 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" 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 MagnesiumMagnesium +1404%
Contains more CalciumCalcium +540%
Contains more PotassiumPotassium +458.5%
Contains more IronIron +279.7%
Contains more CopperCopper +1261.7%
Contains more ZincZinc +3283.3%
Contains more PhosphorusPhosphorus +1294.2%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +448.4%
Contains more SeleniumSelenium +39837.5%

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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 B2Vitamin B2 +97.1%
Contains more Vitamin B3Vitamin B3 +73.9%
Contains more Vitamin B5Vitamin B5 +102.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +5036.4%
Contains more Vitamin B1Vitamin B1 +928.3%
Contains more Vitamin B6Vitamin B6 +31.2%
Contains more FolateFolate +22.2%
Contains more CholineCholine +22%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Brazil nut DV% diff.
Selenium 4.8µg 1917µg 3477%
Copper 0.128mg 1.743mg 179%
Polyunsaturated fat 0.961g 24.399g 156%
Fats 1.75g 67.1g 101%
Phosphorus 52mg 725mg 96%
Magnesium 25mg 376mg 84%
Saturated fat 0.205g 16.134g 72%
Monounsaturated fat 0.401g 23.879g 59%
Vitamin B1 0.06mg 0.617mg 46%
Manganese 0.223mg 1.223mg 43%
Vitamin E 0.11mg 5.65mg 37%
Zinc 0.12mg 4.06mg 36%
Calories 54kcal 659kcal 30%
Fiber 0.6g 7.5g 28%
Iron 0.64mg 2.43mg 22%
Protein 3.27g 14.32g 22%
Potassium 118mg 659mg 16%
Calcium 25mg 160mg 14%
Vitamin B5 0.373mg 0.184mg 4%
Vitamin K 3µg 0µg 3%
Vitamin B2 0.069mg 0.035mg 3%
Sodium 51mg 3mg 2%
Vitamin B6 0.077mg 0.101mg 2%
Carbs 6.28g 11.74g 2%
Vitamin B3 0.513mg 0.295mg 1%
Folate 18µg 22µg 1%
Choline 23.6mg 28.8mg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 5.68g 4.24g N/A
Sugar 3.99g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.038mg 0.135mg 0%
Threonine 0.108mg 0.365mg 0%
Isoleucine 0.114mg 0.518mg 0%
Leucine 0.186mg 1.19mg 0%
Lysine 0.131mg 0.49mg 0%
Methionine 0.027mg 1.124mg 0%
Phenylalanine 0.113mg 0.639mg 0%
Valine 0.117mg 0.76mg 0%
Histidine 0.061mg 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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 WaterWater +2474.6%
Contains more ProteinProtein +337.9%
Contains more FatsFats +3734.3%
Contains more CarbsCarbs +86.9%
Contains more OtherOther +426.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 -98.7%
Contains more Mono. FatMonounsaturated fat +5854.9%
Contains more Poly. FatPolyunsaturated fat +2438.9%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.