Bean raw vs. Brazil nut — In-Depth Nutrition Comparison
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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
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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.
| 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% |
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 |
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