Beechnuts vs. Brazil nut — In-Depth Nutrition Comparison
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A recap on differences between beechnuts and brazil nut
- Beechnuts are higher in vitamin B6, vitamin B2, folate, and vitamin C, yet brazil nut is higher in copper, phosphorus, magnesium, zinc, and vitamin B1.
- Brazil nut covers your daily copper needs 119% more than beechnuts.
- Beechnuts contain 22 times more vitamin C than brazil nut. While beechnuts contain 15.5mg of vitamin C, brazil nut contains only 0.7mg.
- The amount of saturated fat in beechnuts is lower.
Food varieties used in this article are Nuts, beechnuts, dried 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 | +54.3% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +15900% |
| Contains more CopperCopper | +160.1% |
| Contains more ZincZinc | +1027.8% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -92.1% |
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 | +2114.3% |
| Contains more Vitamin B2Vitamin B2 | +960% |
| Contains more Vitamin B3Vitamin B3 | +197.3% |
| Contains more Vitamin B5Vitamin B5 | +402.7% |
| Contains more Vitamin B6Vitamin B6 | +577.2% |
| Contains more FolateFolate | +413.6% |
| Contains more Vitamin B1Vitamin B1 | +103% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.2 g
Fats:
50 g
Carbs:
33.5 g
Water:
6.6 g
Other:
3.7 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more CarbsCarbs | +185.3% |
| Contains more WaterWater | +93% |
| Contains more ProteinProtein | +131% |
| Contains more FatsFats | +34.2% |
~equal in
Other
~3.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.719 g
Monounsaturated fat:
Mono. Fat
21.892 g
Polyunsaturated fat:
Poly. Fat
20.089 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 | -64.6% |
| Contains more Poly. FatPolyunsaturated fat | +21.5% |
~equal in
Monounsaturated fat
~23.879g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 1917µg | 3485% | |
| Copper | 0.67mg | 1.743mg | 119% |
| Phosphorus | 0mg | 725mg | 104% |
| Magnesium | 0mg | 376mg | 90% |
| Saturated fat | 5.719g | 16.134g | 47% |
| Vitamin B6 | 0.684mg | 0.101mg | 45% |
| Vitamin E | 5.65mg | 38% | |
| Zinc | 0.36mg | 4.06mg | 34% |
| Fiber | 7.5g | 30% | |
| Polyunsaturated fat | 20.089g | 24.399g | 29% |
| Fats | 50g | 67.1g | 26% |
| Vitamin B1 | 0.304mg | 0.617mg | 26% |
| Vitamin B2 | 0.371mg | 0.035mg | 26% |
| Folate | 113µg | 22µg | 23% |
| Calcium | 1mg | 160mg | 16% |
| Vitamin C | 15.5mg | 0.7mg | 16% |
| Protein | 6.2g | 14.32g | 16% |
| Vitamin B5 | 0.925mg | 0.184mg | 15% |
| Potassium | 1017mg | 659mg | 11% |
| Carbs | 33.5g | 11.74g | 7% |
| Monounsaturated fat | 21.892g | 23.879g | 5% |
| Choline | 28.8mg | 5% | |
| Manganese | 1.341mg | 1.223mg | 5% |
| Calories | 576kcal | 659kcal | 4% |
| Vitamin B3 | 0.877mg | 0.295mg | 4% |
| Sodium | 38mg | 3mg | 2% |
| Net carbs | 33.5g | 4.24g | N/A |
| Iron | 2.46mg | 2.43mg | 0% |
| Sugar | 2.33g | N/A | |
| Starch | 0.25g | 0% | |
| Tryptophan | 0.069mg | 0.135mg | 0% |
| Threonine | 0.221mg | 0.365mg | 0% |
| Isoleucine | 0.245mg | 0.518mg | 0% |
| Leucine | 0.367mg | 1.19mg | 0% |
| Lysine | 0.367mg | 0.49mg | 0% |
| Methionine | 0.146mg | 1.124mg | 0% |
| Phenylalanine | 0.262mg | 0.639mg | 0% |
| Valine | 0.346mg | 0.76mg | 0% |
| Histidine | 0.172mg | 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
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
41%
27%
Minerals Daily Need Coverage Score
60%
1208%
Comparison summary
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 35mg)
Which food is lower in Sugar?
Beechnuts is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Beechnuts is lower in Saturated fat (difference - 10.415g)
Which food is lower in glycemic index?
Beechnuts is lower in glycemic index (difference - 10)
Which food is cheaper?
Beechnuts is cheaper (difference - $3.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.