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  6. Wheat Bread vs. Brazil nut

Wheat Bread vs. Brazil nut — In-Depth Nutrition Comparison

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Summary of differences between wheat Bread and brazil nut

  • Wheat Bread has more vitamin B3 and vitamin B2; however, brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin E, and zinc.
  • Brazil nut covers your daily need for selenium, 3425% more than wheat Bread.
  • Wheat Bread has 200 times more sodium than brazil nut. While wheat Bread has 601mg of sodium, brazil nut has only 3mg.
  • The glycemic index of wheat Bread is higher.

These are the specific foods used in this comparison Bread, wheat, toasted and Nuts, brazilnuts, dried, unblanched.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 IronIron +68.3%
Contains more ManganeseManganese +12.6%
Contains more MagnesiumMagnesium +537.3%
Contains more PotassiumPotassium +195.5%
Contains more CopperCopper +780.3%
Contains more ZincZinc +176.2%
Contains more PhosphorusPhosphorus +285.6%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +5639.5%
~equal in Calcium ~160mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 B2Vitamin B2 +991.4%
Contains more Vitamin B3Vitamin B3 +2018.6%
Contains more Vitamin B5Vitamin B5 +147.8%
Contains more Vitamin B6Vitamin B6 +51.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +290.9%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin EVitamin E +2254.2%
Contains more Vitamin B1Vitamin B1 +40.5%
Contains more CholineCholine +30.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Brazil nut DV% diff.
Selenium 33.4µg 1917µg 3425%
Copper 0.198mg 1.743mg 172%
Polyunsaturated fat 1.72g 24.399g 151%
Fats 4.27g 67.1g 97%
Phosphorus 188mg 725mg 77%
Magnesium 59mg 376mg 75%
Saturated fat 0.989g 16.134g 69%
Monounsaturated fat 1.019g 23.879g 57%
Vitamin B3 6.25mg 0.295mg 37%
Vitamin E 0.24mg 5.65mg 36%
Vitamin B2 0.382mg 0.035mg 27%
Sodium 601mg 3mg 26%
Zinc 1.47mg 4.06mg 24%
Iron 4.09mg 2.43mg 21%
Calories 313kcal 659kcal 17%
Folate 86µg 22µg 16%
Vitamin B1 0.439mg 0.617mg 15%
Carbs 55.77g 11.74g 15%
Potassium 223mg 659mg 13%
Fiber 4.7g 7.5g 11%
Manganese 1.377mg 1.223mg 7%
Vitamin B5 0.456mg 0.184mg 5%
Vitamin K 5.7µg 0µg 5%
Vitamin B6 0.153mg 0.101mg 4%
Protein 12.96g 14.32g 3%
Vitamin C 0.2mg 0.7mg 1%
Calcium 165mg 160mg 1%
Choline 22.1mg 28.8mg 1%
Net carbs 51.07g 4.24g N/A
Sugar 6.42g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.092mg 0.135mg 0%
Threonine 0.299mg 0.365mg 0%
Isoleucine 0.258mg 0.518mg 0%
Leucine 0.461mg 1.19mg 0%
Lysine 0.215mg 0.49mg 0%
Methionine 0.105mg 1.124mg 0%
Phenylalanine 0.315mg 0.639mg 0%
Valine 0.31mg 0.76mg 0%
Histidine 0.15mg 0.409mg 0%
Omega-3 - ALA 0.161g 0.018g N/A
Omega-6 - Gamma-linoleic acid 0g 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +375%
Contains more WaterWater +608.5%
Contains more ProteinProtein +10.5%
Contains more FatsFats +1471.4%
Contains more OtherOther +23.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 -93.9%
Contains more Mono. FatMonounsaturated fat +2243.4%
Contains more Poly. FatPolyunsaturated fat +1318.5%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.