Macadamia vs. Soybean raw — In-Depth Nutrition Comparison
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How are macadamia and soybean raw different?
- Macadamia is higher in fats and manganese; however, soybean raw is richer in iron, copper, folate, phosphorus, protein, vitamin B2, and potassium.
- Daily need coverage for iron for soybean raw is 150% higher.
- Macadamia contains 4 times more saturated fat than soybean raw. While macadamia contains 12.061g of saturated fat, soybean raw contains only 2.884g.
Nuts, macadamia nuts, raw and Soybeans, mature seeds, raw are the varieties used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more ManganeseManganese | +64.1% |
| 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% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +36.7% |
| Contains more Vitamin B3Vitamin B3 | +52.4% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.69mg | 15.7mg | 150% |
| Monounsaturated fat | 58.877g | 4.404g | 136% |
| Copper | 0.756mg | 1.658mg | 100% |
| Folate | 11µg | 375µg | 91% |
| Fats | 75.77g | 19.94g | 86% |
| Phosphorus | 188mg | 704mg | 74% |
| Manganese | 4.131mg | 2.517mg | 70% |
| Polyunsaturated fat | 1.502g | 11.255g | 65% |
| Protein | 7.91g | 36.49g | 57% |
| Vitamin B2 | 0.162mg | 0.87mg | 54% |
| Potassium | 368mg | 1797mg | 42% |
| Saturated fat | 12.061g | 2.884g | 42% |
| Vitamin K | 47µg | 39% | |
| Magnesium | 130mg | 280mg | 36% |
| Zinc | 1.3mg | 4.89mg | 33% |
| Vitamin B1 | 1.195mg | 0.874mg | 27% |
| Selenium | 3.6µg | 17.8µg | 26% |
| Choline | 115.9mg | 21% | |
| Calcium | 85mg | 277mg | 19% |
| Calories | 718kcal | 446kcal | 14% |
| Vitamin B6 | 0.275mg | 0.377mg | 8% |
| Vitamin C | 1.2mg | 6mg | 5% |
| Carbs | 13.82g | 30.16g | 5% |
| Vitamin B3 | 2.473mg | 1.623mg | 5% |
| Fiber | 8.6g | 9.3g | 3% |
| Vitamin E | 0.54mg | 0.85mg | 2% |
| Vitamin B5 | 0.758mg | 0.793mg | 1% |
| Protein per 100 calories | 1.1g | 8.2g | N/A |
| Calories per 10 g protein | 908kcal | 122kcal | N/A |
| Weight per 100 calories | 14g | 22g | N/A |
| Unsaturated / Saturated Fat ratio | 5 | 5.4 | N/A |
| Net carbs | 5.22g | 20.86g | N/A |
| Sugar | 4.57g | 7.33g | N/A |
| Starch | 1.05g | 0% | |
| Sodium | 5mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.067mg | 0.591mg | 0% |
| Threonine | 0.37mg | 1.766mg | 0% |
| Isoleucine | 0.314mg | 1.971mg | 0% |
| Leucine | 0.602mg | 3.309mg | 0% |
| Lysine | 0.018mg | 2.706mg | 0% |
| Methionine | 0.023mg | 0.547mg | 0% |
| Phenylalanine | 0.665mg | 2.122mg | 0% |
| Valine | 0.363mg | 2.029mg | 0% |
| Histidine | 0.195mg | 1.097mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more FatsFats | +280% |
| Contains more ProteinProtein | +361.3% |
| Contains more CarbsCarbs | +118.2% |
| Contains more WaterWater | +527.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains more Mono. FatMonounsaturated fat | +1236.9% |
| Contains less Sat. FatSaturated fat | -76.1% |
| Contains more Poly. FatPolyunsaturated fat | +649.3% |