Olive oil vs. Brazil nut — In-Depth Nutrition Comparison
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Differences between olive oil and brazil nut
- Olive oil has more vitamin E and vitamin K, while brazil nut has more selenium, copper, phosphorus, magnesium, manganese, vitamin B1, zinc, and fiber.
- Brazil nut's daily need coverage for selenium is 3485% higher.
The food types used in this comparison are Oil, olive, salad or cooking 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 less SodiumSodium | -33.3% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +15900% |
| Contains more PotassiumPotassium | +65800% |
| Contains more IronIron | +333.9% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +154% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +9500% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more FatsFats | +49% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
13.808 g
Monounsaturated fat:
Mono. Fat
72.961 g
Polyunsaturated fat:
Poly. Fat
10.523 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 | -14.4% |
| Contains more Mono. FatMonounsaturated fat | +205.5% |
| Contains more Poly. FatPolyunsaturated fat | +131.9% |
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 Sugar |
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| Lower in Sodium |
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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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 0µg | 1917µg | 3485% |
| Copper | 0mg | 1.743mg | 194% |
| Monounsaturated fat | 72.961g | 23.879g | 123% |
| Phosphorus | 0mg | 725mg | 104% |
| Polyunsaturated fat | 10.523g | 24.399g | 93% |
| Magnesium | 0mg | 376mg | 90% |
| Vitamin E | 14.35mg | 5.65mg | 58% |
| Manganese | 0mg | 1.223mg | 53% |
| Vitamin B1 | 0mg | 0.617mg | 51% |
| Fats | 100g | 67.1g | 51% |
| Vitamin K | 60.2µg | 0µg | 50% |
| Zinc | 0mg | 4.06mg | 37% |
| Fiber | 0g | 7.5g | 30% |
| Protein | 0g | 14.32g | 29% |
| Iron | 0.56mg | 2.43mg | 23% |
| Potassium | 1mg | 659mg | 19% |
| Calcium | 1mg | 160mg | 16% |
| Calories | 884kcal | 659kcal | 11% |
| Saturated fat | 13.808g | 16.134g | 11% |
| Vitamin B6 | 0mg | 0.101mg | 8% |
| Folate | 0µg | 22µg | 6% |
| Choline | 0.3mg | 28.8mg | 5% |
| Carbs | 0g | 11.74g | 4% |
| Vitamin B5 | 0mg | 0.184mg | 4% |
| Vitamin B2 | 0mg | 0.035mg | 3% |
| Vitamin B3 | 0mg | 0.295mg | 2% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Net carbs | 0g | 4.24g | N/A |
| Sugar | 0g | 2.33g | N/A |
| Starch | 0.25g | 0% | |
| Sodium | 2mg | 3mg | 0% |
| Tryptophan | 0mg | 0.135mg | 0% |
| Threonine | 0mg | 0.365mg | 0% |
| Isoleucine | 0mg | 0.518mg | 0% |
| Leucine | 0mg | 1.19mg | 0% |
| Lysine | 0mg | 0.49mg | 0% |
| Methionine | 0mg | 1.124mg | 0% |
| Phenylalanine | 0mg | 0.639mg | 0% |
| Valine | 0mg | 0.76mg | 0% |
| Histidine | 0mg | 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
34%
27%
Minerals Daily Need Coverage Score
2%
1208%
Comparison summary
Which food is lower in Sugar?
Olive oil is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Olive oil contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Olive oil is lower in Saturated fat (difference - 2.326g)
Which food is lower in glycemic index?
Olive oil is lower in glycemic index (difference - 10)
Which food is cheaper?
Olive oil is cheaper (difference - $2)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
Brazil nut is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)