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  6. Beechnuts vs. Brazil nut

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

Beechnuts 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 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
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 +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%
~equal in Iron ~2.43mg
~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 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85% 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 +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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Beechnuts Brazil nut 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 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 +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
12% 46% 42%
Saturated fat: Sat. Fat 5.719 g
Monounsaturated fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 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 -64.6%
Contains more Poly. FatPolyunsaturated fat +21.5%
~equal in Monounsaturated fat ~23.879g

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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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.