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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

Bean raw vs Brazil nut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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%
~equal in Manganese ~1.223mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
14% 67% 12% 3% 3%
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
25% 37% 38%
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
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
10% 90%
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.
Bean raw Brazil nut
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean raw Brazil nut 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?

ok
ok
is better in case of low diet
Bean raw Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Bean raw
27%
Brazil nut
Minerals Daily Need Coverage Score
131%
Bean raw
1208%
Brazil nut

Comparison summary

Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 15.899g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.9)
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.