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Almond vs Brazil nut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Brazil nut
Brazil nut contains less Sugars (difference - 2.02g)
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food is cheaper?
Almond
Almond is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 12.332g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 2mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (10)

Comparison summary table

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

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
59
Almond
20
Brazil nut
Mineral Summary Score
96
Almond
123
Brazil nut

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
Almond
4
:
Contains more Iron +52.7%
Contains more Calcium +68.1%
Contains more Potassium +11.2%
Contains less Sodium -66.7%
Contains more Magnesium +39.3%
Contains more Copper +69.1%
Contains more Zinc +30.1%
Contains more Phosphorus +50.7%
Contains more Iron +52.7%
Contains more Calcium +68.1%
Contains more Potassium +11.2%
Contains less Sodium -66.7%
Contains more Magnesium +39.3%
Contains more Copper +69.1%
Contains more Zinc +30.1%
Contains more Phosphorus +50.7%

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
Almond
6
:
Contains more Vitamin A +∞%
Contains more Vitamin E +353.6%
Contains more Vitamin B2 +3151.4%
Contains more Vitamin B3 +1126.4%
Contains more Vitamin B5 +156%
Contains more Vitamin B6 +35.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +201%
Contains more Vitamin A +∞%
Contains more Vitamin E +353.6%
Contains more Vitamin B2 +3151.4%
Contains more Vitamin B3 +1126.4%
Contains more Vitamin B5 +156%
Contains more Vitamin B6 +35.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +201%

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 the food
Protein
127%
Almond
86%
Brazil nut
Carbohydrates
22%
Almond
12%
Brazil nut
Fats
230%
Almond
310%
Brazil nut

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Almond Brazil nut Opinion
Calories 579 659 Brazil nut
Protein 21.15 14.32 Almond
Fats 49.93 67.1 Brazil nut
Vitamin C 0 0.7 Brazil nut
Carbs 21.55 11.74 Almond
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 2.43 Almond
Calcium 269 160 Almond
Potassium 733 659 Almond
Magnesium 270 376 Brazil nut
Sugars 4.35 2.33 Almond
Fiber 12.5 7.5 Almond
Copper 1.031 1.743 Brazil nut
Zinc 3.12 4.06 Brazil nut
Starch 0.72 0.25 Almond
Phosphorus 481 725 Brazil nut
Sodium 1 3 Almond
Vitamin A 2 0 Almond
Vitamin E 25.63 5.65 Almond
Vitamin D 0 0
Vitamin B1 0.205 0.617 Brazil nut
Vitamin B2 1.138 0.035 Almond
Vitamin B3 3.618 0.295 Almond
Vitamin B5 0.471 0.184 Almond
Vitamin B6 0.137 0.101 Almond
Vitamin B12 0 0
Vitamin K 0 0
Folic acid (B9) 0 0
Trans Fat 0.015 Brazil nut
Saturated Fat 3.802 16.134 Almond
Monounsaturated Fat 31.551 23.879 Almond
Polyunsaturated fat 12.329 24.399 Brazil nut
Tryptophan 0.211 0.135 Almond
Threonine 0.601 0.365 Almond
Isoleucine 0.751 0.518 Almond
Leucine 1.473 1.19 Almond
Lysine 0.568 0.49 Almond
Methionine 0.157 1.124 Brazil nut
Phenylalanine 1.132 0.639 Almond
Valine 0.855 0.76 Almond
Histidine 0.539 0.409 Almond
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.