Hazelnut vs. Soybean — In-Depth Nutrition Comparison

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How are hazelnut and soybeans different?

Hazelnut has more manganese, copper, vitamin E, vitamin B1, vitamin B6, magnesium, fiber, vitamin B5, and folate than soybeans.
Daily need coverage for manganese for hazelnut is 233% higher.
Hazelnut contains 43 times more vitamin E than soybeans. While hazelnut contains 15.03mg of vitamin E, soybeans contain only 0.35mg.
Soybeans have less saturated fat.

Nuts, hazelnuts or filberts and Soybeans, mature cooked, boiled, without salt are the varieties used in this article.

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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.

Hazelnut

Soybean

Contains more MagnesiumMagnesium	+89.5%
Contains more CalciumCalcium	+11.8%
Contains more PotassiumPotassium	+32%
Contains more CopperCopper	+323.8%
Contains more ZincZinc	+113%
Contains more PhosphorusPhosphorus	+18.4%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+649.4%

Contains more SeleniumSelenium

+204.2%

~equal in Iron ~5.14mg

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.

Hazelnut

Soybean

Contains more Vitamin CVitamin C	+270.6%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+4194.3%
Contains more Vitamin B1Vitamin B1	+314.8%
Contains more Vitamin B3Vitamin B3	+351.1%
Contains more Vitamin B5Vitamin B5	+412.8%
Contains more Vitamin B6Vitamin B6	+140.6%
Contains more FolateFolate	+109.3%

Contains more Vitamin B2Vitamin B2	+152.2%
Contains more Vitamin KVitamin K	+35.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	6.175mg	0.824mg	233%
Copper	1.725mg	0.407mg	146%
Monounsaturated fat	45.652g	1.981g	109%
Vitamin E	15.03mg	0.35mg	98%
Fats	60.75g	8.97g	80%
Vitamin B1	0.643mg	0.155mg	41%
Vitamin B6	0.563mg	0.234mg	25%
Calories	628kcal	172kcal	23%
Polyunsaturated fat	7.92g	5.064g	19%
Magnesium	163mg	86mg	18%
Fiber	9.7g	6g	15%
Vitamin B5	0.918mg	0.179mg	15%
Folate	113µg	54µg	15%
Saturated fat	4.464g	1.297g	14%
Vitamin B2	0.113mg	0.285mg	13%
Zinc	2.45mg	1.15mg	12%
Selenium	2.4µg	7.3µg	9%
Vitamin B3	1.8mg	0.399mg	9%
Protein	14.95g	18.21g	7%
Phosphorus	290mg	245mg	6%
Vitamin C	6.3mg	1.7mg	5%
Potassium	680mg	515mg	5%
Iron	4.7mg	5.14mg	5%
Vitamin K	14.2µg	19.2µg	4%
Carbs	16.7g	8.36g	3%
Calcium	114mg	102mg	1%
Protein per 100 calories	2.4g	11g	N/A
Calories per 10 g protein	420kcal	94kcal	N/A
Weight per 100 calories	16g	58g	N/A
Unsaturated / Saturated Fat ratio	12	5.4	N/A
Net carbs	7g	2.36g	N/A
Sugar	4.34g	3g	N/A
Starch	0.48g		0%
Sodium	0mg	1mg	0%
Vitamin A	1µg	0µg	0%
Choline	45.6mg	47.5mg	0%
Tryptophan	0.193mg	0.242mg	0%
Threonine	0.497mg	0.723mg	0%
Isoleucine	0.545mg	0.807mg	0%
Leucine	1.063mg	1.355mg	0%
Lysine	0.42mg	1.108mg	0%
Methionine	0.221mg	0.224mg	0%
Phenylalanine	0.663mg	0.869mg	0%
Valine	0.701mg	0.831mg	0%
Histidine	0.432mg	0.449mg	0%
Fructose	0.07g		0%