Bean raw vs. Brazil nut — In-Depth Nutrition Comparison
Compare
Significant differences between bean raw and brazil nut
- Bean raw has more folate, iron, fiber, and vitamin B6; however, brazil nut is richer in selenium, copper, magnesium, phosphorus, and vitamin E.
- Brazil nut covers your daily selenium needs 3435% more than bean raw.
- Brazil nut has 24 times less folate than bean raw. Bean raw has 525µg of folate, while brazil nut has 22µg.
- Bean raw contains less saturated fat.
- Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of brazil nut is 10.
Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Nuts, brazilnuts, dried, unblanched.
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.
| Contains more PotassiumPotassium | +111.4% |
| Contains more IronIron | +108.6% |
| Contains more MagnesiumMagnesium | +113.6% |
| Contains more CalciumCalcium | +41.6% |
| Contains more CopperCopper | +95.2% |
| Contains more ZincZinc | +78.1% |
| Contains more PhosphorusPhosphorus | +76.4% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +6771% |
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.
| Contains more Vitamin CVitamin C | +800% |
| Contains more Vitamin B1Vitamin B1 | +15.6% |
| Contains more Vitamin B2Vitamin B2 | +505.7% |
| Contains more Vitamin B3Vitamin B3 | +298% |
| Contains more Vitamin B5Vitamin B5 | +326.6% |
| Contains more Vitamin B6Vitamin B6 | +369.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2286.4% |
| Contains more CholineCholine | +129.9% |
| Contains more Vitamin EVitamin E | +2590.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more ProteinProtein | +49.6% |
| Contains more CarbsCarbs | +432.8% |
| Contains more WaterWater | +231.3% |
| Contains more FatsFats | +5355.3% |
~equal in
Other
~3.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
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 | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +10327.5% |
| Contains more Poly. FatPolyunsaturated fat | +5894.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +13568% |
| Contains more GlucoseGlucose | +∞% |
| Contains more SucroseSucrose | +17.7% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 27.9µg | 1917µg | 3435% |
| Polyunsaturated fat | 0.407g | 24.399g | 160% |
| Folate | 525µg | 22µg | 126% |
| Fats | 1.23g | 67.1g | 101% |
| Copper | 0.893mg | 1.743mg | 94% |
| Saturated fat | 0.235g | 16.134g | 72% |
| Monounsaturated fat | 0.229g | 23.879g | 59% |
| Magnesium | 176mg | 376mg | 48% |
| Phosphorus | 411mg | 725mg | 45% |
| Vitamin E | 0.21mg | 5.65mg | 36% |
| Iron | 5.07mg | 2.43mg | 33% |
| Fiber | 15.5g | 7.5g | 32% |
| Vitamin B6 | 0.474mg | 0.101mg | 29% |
| Potassium | 1393mg | 659mg | 22% |
| Carbs | 62.55g | 11.74g | 17% |
| Zinc | 2.28mg | 4.06mg | 16% |
| Calories | 347kcal | 659kcal | 16% |
| Protein | 21.42g | 14.32g | 14% |
| Vitamin B2 | 0.212mg | 0.035mg | 14% |
| Starch | 34.17g | 0.25g | 14% |
| Vitamin B5 | 0.785mg | 0.184mg | 12% |
| Vitamin B1 | 0.713mg | 0.617mg | 8% |
| Choline | 66.2mg | 28.8mg | 7% |
| Vitamin C | 6.3mg | 0.7mg | 6% |
| Vitamin B3 | 1.174mg | 0.295mg | 5% |
| Vitamin K | 5.6µg | 0µg | 5% |
| Calcium | 113mg | 160mg | 5% |
| Manganese | 1.148mg | 1.223mg | 3% |
| Net carbs | 47.05g | 4.24g | N/A |
| Sugar | 2.11g | 2.33g | N/A |
| Sodium | 12mg | 3mg | 0% |
| Tryptophan | 0.237mg | 0.135mg | 0% |
| Threonine | 0.81mg | 0.365mg | 0% |
| Isoleucine | 0.871mg | 0.518mg | 0% |
| Leucine | 1.558mg | 1.19mg | 0% |
| Lysine | 1.356mg | 0.49mg | 0% |
| Methionine | 0.259mg | 1.124mg | 0% |
| Phenylalanine | 1.095mg | 0.639mg | 0% |
| Valine | 0.998mg | 0.76mg | 0% |
| Histidine | 0.556mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
27%
Minerals Daily Need Coverage Score
131%
1208%
Comparison summary
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 15.899g)
Which food is cheaper?
Bean raw is cheaper (difference - $1.9)
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)