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  6. Green beans vs. Brazil nut

Green beans vs. Brazil nut — In-Depth Nutrition Comparison

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Differences between green beans and brazil nut

  • Green beans have more vitamin K, while brazil nut has more selenium, copper, phosphorus, magnesium, vitamin B1, manganese, zinc, and vitamin E.
  • Brazil nut's daily need coverage for selenium is 3485% higher.
  • The amount of saturated fat in green beans is lower.

The food types used in this comparison are Beans, snap, green, cooked, boiled, drained, without salt and Nuts, brazilnuts, dried, unblanched.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +1988.9%
Contains more CalciumCalcium +263.6%
Contains more PotassiumPotassium +351.4%
Contains more IronIron +273.8%
Contains more CopperCopper +2957.9%
Contains more ZincZinc +1524%
Contains more PhosphorusPhosphorus +2400%
Contains more ManganeseManganese +329.1%
Contains more SeleniumSelenium +958400%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +1285.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +177.1%
Contains more Vitamin B3Vitamin B3 +108.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more Vitamin EVitamin E +1128.3%
Contains more Vitamin B1Vitamin B1 +733.8%
Contains more Vitamin B5Vitamin B5 +148.6%
Contains more Vitamin B6Vitamin B6 +80.4%
Contains more CholineCholine +70.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Brazil nut DV% diff.
Selenium 0.2µg 1917µg 3485%
Copper 0.057mg 1.743mg 187%
Polyunsaturated fat 0.145g 24.399g 162%
Fats 0.28g 67.1g 103%
Phosphorus 29mg 725mg 99%
Magnesium 18mg 376mg 85%
Saturated fat 0.064g 16.134g 73%
Monounsaturated fat 0.011g 23.879g 60%
Vitamin B1 0.074mg 0.617mg 45%
Manganese 0.285mg 1.223mg 41%
Vitamin K 47.9µg 0µg 40%
Zinc 0.25mg 4.06mg 35%
Vitamin E 0.46mg 5.65mg 35%
Calories 35kcal 659kcal 31%
Protein 1.89g 14.32g 25%
Iron 0.65mg 2.43mg 22%
Fiber 3.2g 7.5g 17%
Potassium 146mg 659mg 15%
Calcium 44mg 160mg 12%
Vitamin C 9.7mg 0.7mg 10%
Vitamin B2 0.097mg 0.035mg 5%
Vitamin A 32µg 0µg 4%
Vitamin B6 0.056mg 0.101mg 3%
Folate 33µg 22µg 3%
Vitamin B3 0.614mg 0.295mg 2%
Vitamin B5 0.074mg 0.184mg 2%
Choline 16.9mg 28.8mg 2%
Carbs 7.88g 11.74g 1%
Net carbs 4.68g 4.24g N/A
Sugar 3.63g 2.33g N/A
Starch 0.25g 0%
Sodium 1mg 3mg 0%
Tryptophan 0.02mg 0.135mg 0%
Threonine 0.082mg 0.365mg 0%
Isoleucine 0.069mg 0.518mg 0%
Leucine 0.116mg 1.19mg 0%
Lysine 0.091mg 0.49mg 0%
Methionine 0.023mg 1.124mg 0%
Phenylalanine 0.069mg 0.639mg 0%
Valine 0.093mg 0.76mg 0%
Histidine 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 WaterWater +2508.8%
Contains more ProteinProtein +657.7%
Contains more FatsFats +23864.3%
Contains more CarbsCarbs +49%
Contains more OtherOther +368.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -99.6%
Contains more Mono. FatMonounsaturated fat +216981.8%
Contains more Poly. FatPolyunsaturated fat +16726.9%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.