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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 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.
  • Dried fruit has a higher glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of brazil nut is 10.

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17%
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 EVitamin E +30.5%
Contains more Vitamin B1Vitamin B1 +4013.3%
Contains more FolateFolate +120%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Brazil nut DV% diff.
Selenium 2.2µg 1917µg 3481%
Polyunsaturated fat 0.074g 24.399g 162%
Copper 0.343mg 1.743mg 156%
Fats 0.51g 67.1g 102%
Phosphorus 71mg 725mg 93%
Magnesium 32mg 376mg 82%
Saturated fat 0.017g 16.134g 73%
Monounsaturated fat 0.074g 23.879g 60%
Vitamin B1 0.015mg 0.617mg 50%
Manganese 0.235mg 1.223mg 43%
Zinc 0.39mg 4.06mg 33%
Protein 3.39g 14.32g 22%
Calories 241kcal 659kcal 21%
Vitamin A 180µg 0µg 20%
Carbs 62.64g 11.74g 17%
Fructose 12.47g 0g 16%
Potassium 1162mg 659mg 15%
Vitamin B3 2.589mg 0.295mg 14%
Calcium 55mg 160mg 11%
Vitamin E 4.33mg 5.65mg 9%
Vitamin B5 0.516mg 0.184mg 7%
Iron 2.66mg 2.43mg 3%
Vitamin B2 0.074mg 0.035mg 3%
Vitamin B6 0.143mg 0.101mg 3%
Vitamin K 3.1µg 0µg 3%
Folate 10µg 22µg 3%
Choline 13.9mg 28.8mg 3%
Fiber 7.3g 7.5g 1%
Vitamin C 1mg 0.7mg 0%
Net carbs 55.34g 4.24g N/A
Sugar 53.44g 2.33g N/A
Starch 0.35g 0.25g 0%
Sodium 10mg 3mg 0%
Tryptophan 0.016mg 0.135mg 0%
Threonine 0.073mg 0.365mg 0%
Isoleucine 0.063mg 0.518mg 0%
Leucine 0.105mg 1.19mg 0%
Lysine 0.083mg 0.49mg 0%
Methionine 0.015mg 1.124mg 0%
Phenylalanine 0.062mg 0.639mg 0%
Valine 0.078mg 0.76mg 0%
Histidine 0.047mg 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
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

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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. 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.