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  6. Dried fruit vs. Brazil nut

Dried fruit vs. Brazil nut — In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Brazil nut

  • Dried fruit has more Vitamin A RAE, and Potassium, however, Brazil nut is richer in Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Manganese, and Zinc.
  • Brazil nut covers your daily Selenium needs 3481% more than Dried fruit.
  • Dried fruit contains less Saturated Fat.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Nuts, brazilnuts, dried, unblanched.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +76.3%
Contains more MagnesiumMagnesium +1075%
Contains more CalciumCalcium +190.9%
Contains more CopperCopper +408.2%
Contains more ZincZinc +941%
Contains more PhosphorusPhosphorus +921.1%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +420.4%
Contains more SeleniumSelenium +87036.4%
~equal in Iron ~2.43mg

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 +42.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +111.4%
Contains more Vitamin B3Vitamin B3 +777.6%
Contains more Vitamin B5Vitamin B5 +180.4%
Contains more Vitamin B6Vitamin B6 +41.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin E Vitamin E +30.5%
Contains more Vitamin B1Vitamin B1 +4013.3%
Contains more FolateFolate +120%
Contains more CholineCholine +107.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +433.6%
Contains more WaterWater +803.2%
Contains more ProteinProtein +322.4%
Contains more FatsFats +13056.9%
Contains more OtherOther +33.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -99.9%
Contains more Mono. FatMonounsaturated Fat +32168.9%
Contains more Poly. FatPolyunsaturated fat +32871.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +40%
Contains more SucroseSucrose +238.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Brazil nut
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Brazil nut Opinion
Calories 241kcal 659kcal Brazil nut
Protein 3.39g 14.32g Brazil nut
Fats 0.51g 67.1g Brazil nut
Vitamin C 1mg 0.7mg Dried fruit
Net carbs 55.34g 4.24g Dried fruit
Carbs 62.64g 11.74g Dried fruit
Magnesium 32mg 376mg Brazil nut
Calcium 55mg 160mg Brazil nut
Potassium 1162mg 659mg Dried fruit
Iron 2.66mg 2.43mg Dried fruit
Sugar 53.44g 2.33g Brazil nut
Fiber 7.3g 7.5g Brazil nut
Copper 0.343mg 1.743mg Brazil nut
Zinc 0.39mg 4.06mg Brazil nut
Starch 0.35g 0.25g Dried fruit
Phosphorus 71mg 725mg Brazil nut
Sodium 10mg 3mg Brazil nut
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 5.65mg Brazil nut
Manganese 0.235mg 1.223mg Brazil nut
Selenium 2.2µg 1917µg Brazil nut
Vitamin B1 0.015mg 0.617mg Brazil nut
Vitamin B2 0.074mg 0.035mg Dried fruit
Vitamin B3 2.589mg 0.295mg Dried fruit
Vitamin B5 0.516mg 0.184mg Dried fruit
Vitamin B6 0.143mg 0.101mg Dried fruit
Vitamin K 3.1µg 0µg Dried fruit
Folate 10µg 22µg Brazil nut
Choline 13.9mg 28.8mg Brazil nut
Saturated Fat 0.017g 16.134g Dried fruit
Monounsaturated Fat 0.074g 23.879g Brazil nut
Polyunsaturated fat 0.074g 24.399g Brazil nut
Tryptophan 0.016mg 0.135mg Brazil nut
Threonine 0.073mg 0.365mg Brazil nut
Isoleucine 0.063mg 0.518mg Brazil nut
Leucine 0.105mg 1.19mg Brazil nut
Lysine 0.083mg 0.49mg Brazil nut
Methionine 0.015mg 1.124mg Brazil nut
Phenylalanine 0.062mg 0.639mg Brazil nut
Valine 0.078mg 0.76mg Brazil nut
Histidine 0.047mg 0.409mg Brazil nut
Fructose 12.47g 0g Dried fruit
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
36%
Dried fruit
27%
Brazil nut
Minerals Daily Need Coverage Score
44%
Dried fruit
1208%
Brazil nut

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 16.117g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $1.4)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 51.11g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.