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  6. Broad bean raw vs. Brazil nut

Broad bean raw vs. Brazil nut — In-Depth Nutrition Comparison

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Differences between broad bean raw and brazil nut

  • Broad bean raw has more vitamin K and folate, while brazil nut has more selenium, copper, phosphorus, magnesium, vitamin B1, vitamin E, and zinc.
  • Brazil nut's daily need coverage for selenium is 3484% higher.
  • The amount of saturated fat in broad bean raw is lower.
  • Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of broad bean raw is 79.

The food types used in this comparison are Beans, fava, in pod, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 MagnesiumMagnesium +1039.4%
Contains more CalciumCalcium +332.4%
Contains more PotassiumPotassium +98.5%
Contains more IronIron +56.8%
Contains more CopperCopper +333.6%
Contains more ZincZinc +306%
Contains more PhosphorusPhosphorus +462%
Contains less SodiumSodium -88%
Contains more ManganeseManganese +85%
Contains more SeleniumSelenium +239525%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
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 +428.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +728.6%
Contains more Vitamin B3Vitamin B3 +662.4%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +572.7%
Contains more Vitamin EVitamin E +387.1%
Contains more Vitamin B1Vitamin B1 +363.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.101mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Brazil nut DV% diff.
Selenium 0.8µg 1917µg 3484%
Polyunsaturated fat 0.342g 24.399g 160%
Copper 0.402mg 1.743mg 149%
Fats 0.73g 67.1g 102%
Phosphorus 129mg 725mg 85%
Magnesium 33mg 376mg 82%
Saturated fat 0.118g 16.134g 73%
Monounsaturated fat 0.104g 23.879g 59%
Vitamin B1 0.133mg 0.617mg 40%
Vitamin K 40.9µg 0µg 34%
Folate 148µg 22µg 32%
Vitamin E 1.16mg 5.65mg 30%
Calories 88kcal 659kcal 29%
Zinc 1mg 4.06mg 28%
Manganese 0.661mg 1.223mg 24%
Vitamin B2 0.29mg 0.035mg 20%
Protein 7.92g 14.32g 13%
Calcium 37mg 160mg 12%
Vitamin B3 2.249mg 0.295mg 12%
Iron 1.55mg 2.43mg 11%
Potassium 332mg 659mg 10%
Choline 28.8mg 5%
Vitamin C 3.7mg 0.7mg 3%
Vitamin A 17µg 0µg 2%
Carbs 17.63g 11.74g 2%
Sodium 25mg 3mg 1%
Vitamin B5 0.225mg 0.184mg 1%
Net carbs 10.13g 4.24g N/A
Sugar 9.21g 2.33g N/A
Fiber 7.5g 7.5g 0%
Starch 0.25g 0%
Vitamin B6 0.104mg 0.101mg 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 CarbsCarbs +50.2%
Contains more WaterWater +2022.8%
Contains more ProteinProtein +80.8%
Contains more FatsFats +9091.8%
Contains more OtherOther +205.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -99.3%
Contains more Mono. FatMonounsaturated fat +22860.6%
Contains more Poly. FatPolyunsaturated fat +7034.2%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.