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  6. Cassava vs. Brazil nut

Cassava vs. Brazil nut — In-Depth Nutrition Comparison

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Important differences between cassava and brazil nut

  • Cassava has less selenium, copper, phosphorus, magnesium, vitamin B1, manganese, vitamin E, zinc, and iron.
  • Brazil nut's daily need coverage for selenium is 3484% more.
  • Cassava is lower in saturated fat.
  • Cassava has a higher glycemic index than brazil nut.

The food varieties used in the comparison are Cassava, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
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 +1690.5%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +143.2%
Contains more IronIron +800%
Contains more CopperCopper +1643%
Contains more ZincZinc +1094.1%
Contains more PhosphorusPhosphorus +2585.2%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +218.5%
Contains more SeleniumSelenium +273757.1%

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.
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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 +2842.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +37.1%
Contains more Vitamin B3Vitamin B3 +189.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +22.7%
Contains more Vitamin EVitamin E +2873.7%
Contains more Vitamin B1Vitamin B1 +609.2%
Contains more Vitamin B5Vitamin B5 +72%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more CholineCholine +21.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Brazil nut DV% diff.
Selenium 0.7µg 1917µg 3484%
Copper 0.1mg 1.743mg 183%
Polyunsaturated fat 0.048g 24.399g 162%
Fats 0.28g 67.1g 103%
Phosphorus 27mg 725mg 100%
Magnesium 21mg 376mg 85%
Saturated fat 0.074g 16.134g 73%
Monounsaturated fat 0.075g 23.879g 60%
Vitamin B1 0.087mg 0.617mg 44%
Manganese 0.384mg 1.223mg 36%
Vitamin E 0.19mg 5.65mg 36%
Zinc 0.34mg 4.06mg 34%
Iron 0.27mg 2.43mg 27%
Protein 1.36g 14.32g 26%
Calories 160kcal 659kcal 25%
Fiber 1.8g 7.5g 23%
Vitamin C 20.6mg 0.7mg 22%
Calcium 16mg 160mg 14%
Potassium 271mg 659mg 11%
Carbs 38.06g 11.74g 9%
Vitamin B3 0.854mg 0.295mg 3%
Vitamin K 1.9µg 0µg 2%
Vitamin B5 0.107mg 0.184mg 2%
Choline 23.7mg 28.8mg 1%
Folate 27µg 22µg 1%
Vitamin B2 0.048mg 0.035mg 1%
Vitamin B6 0.088mg 0.101mg 1%
Net carbs 36.26g 4.24g N/A
Sugar 1.7g 2.33g N/A
Starch 0.25g 0%
Sodium 14mg 3mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.019mg 0.135mg 0%
Threonine 0.028mg 0.365mg 0%
Isoleucine 0.027mg 0.518mg 0%
Leucine 0.039mg 1.19mg 0%
Lysine 0.044mg 0.49mg 0%
Methionine 0.011mg 1.124mg 0%
Phenylalanine 0.026mg 0.639mg 0%
Valine 0.035mg 0.76mg 0%
Histidine 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 +224.2%
Contains more WaterWater +1645%
Contains more ProteinProtein +952.9%
Contains more FatsFats +23864.3%
Contains more OtherOther +451.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 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 -99.5%
Contains more Mono. FatMonounsaturated fat +31738.7%
Contains more Poly. FatPolyunsaturated fat +50731.3%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.