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  6. Garden asparagus vs. Brazil nut

Garden asparagus vs. Brazil nut — In-Depth Nutrition Comparison

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How are Garden asparagus and Brazil nut different?

  • Garden asparagus is higher in Vitamin K, however, Brazil nut is richer in Selenium, Copper, Phosphorus, Magnesium, Manganese, Vitamin B1, Zinc, and Vitamin E .
  • Daily need coverage for Selenium from Brazil nut is 3481% higher.
  • Garden asparagus has less Saturated Fat.

Asparagus, raw and Nuts, brazilnuts, dried, unblanched are the varieties used in this article.

Infographic

Garden asparagus 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.
Garden asparagus
Garden asparagus
1
:
9
Brazil nut
Brazil nut
Contains less Sodium -33.3%
Contains more Calcium +566.7%
Contains more Iron +13.6%
Contains more Magnesium +2585.7%
Contains more Phosphorus +1294.2%
Contains more Potassium +226.2%
Contains more Zinc +651.9%
Contains more Copper +822.2%
Contains more Manganese +674.1%
Contains more Selenium +83247.8%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains less Sodium -33.3%
Contains more Calcium +566.7%
Contains more Iron +13.6%
Contains more Magnesium +2585.7%
Contains more Phosphorus +1294.2%
Contains more Potassium +226.2%
Contains more Zinc +651.9%
Contains more Copper +822.2%
Contains more Manganese +674.1%
Contains more Selenium +83247.8%

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.
Garden asparagus
Garden asparagus
7
:
3
Brazil nut
Brazil nut
Contains more Vitamin A +∞%
Contains more Vitamin C +700%
Contains more Vitamin B2 +302.9%
Contains more Vitamin B3 +231.5%
Contains more Vitamin B5 +48.9%
Contains more Folate +136.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +400%
Contains more Vitamin B1 +331.5%
Contains more Vitamin B6 +11%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Brazil nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +700%
Contains more Vitamin B2 +302.9%
Contains more Vitamin B3 +231.5%
Contains more Vitamin B5 +48.9%
Contains more Folate +136.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +400%
Contains more Vitamin B1 +331.5%
Contains more Vitamin B6 +11%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
4
Brazil nut
Brazil nut
Contains more Water +2625.7%
Contains more Protein +550.9%
Contains more Fats +55816.7%
Contains more Carbs +202.6%
Contains more Other +489.7%
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Brazil nut
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 Water +2625.7%
Contains more Protein +550.9%
Contains more Fats +55816.7%
Contains more Carbs +202.6%
Contains more Other +489.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Brazil nut
Brazil nut
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +48698%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +48698%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
2
Brazil nut
Brazil nut
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Sucrose +913%
Garden asparagus
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Brazil nut
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 Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Sucrose +913%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Brazil nut Opinion
Net carbs 1.78g 4.24g Brazil nut
Protein 2.2g 14.32g Brazil nut
Fats 0.12g 67.1g Brazil nut
Carbs 3.88g 11.74g Brazil nut
Calories 20kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Fructose 1g 0g Garden asparagus
Sugar 1.88g 2.33g Garden asparagus
Fiber 2.1g 7.5g Brazil nut
Calcium 24mg 160mg Brazil nut
Iron 2.14mg 2.43mg Brazil nut
Magnesium 14mg 376mg Brazil nut
Phosphorus 52mg 725mg Brazil nut
Potassium 202mg 659mg Brazil nut
Sodium 2mg 3mg Garden asparagus
Zinc 0.54mg 4.06mg Brazil nut
Copper 0.189mg 1.743mg Brazil nut
Manganese 0.158mg 1.223mg Brazil nut
Selenium 2.3µg 1917µg Brazil nut
Vitamin A 756IU 0IU Garden asparagus
Vitamin A RAE 38µg 0µg Garden asparagus
Vitamin E 1.13mg 5.65mg Brazil nut
Vitamin C 5.6mg 0.7mg Garden asparagus
Vitamin B1 0.143mg 0.617mg Brazil nut
Vitamin B2 0.141mg 0.035mg Garden asparagus
Vitamin B3 0.978mg 0.295mg Garden asparagus
Vitamin B5 0.274mg 0.184mg Garden asparagus
Vitamin B6 0.091mg 0.101mg Brazil nut
Folate 52µg 22µg Garden asparagus
Vitamin K 41.6µg 0µg Garden asparagus
Tryptophan 0.027mg 0.135mg Brazil nut
Threonine 0.084mg 0.365mg Brazil nut
Isoleucine 0.075mg 0.518mg Brazil nut
Leucine 0.128mg 1.19mg Brazil nut
Lysine 0.104mg 0.49mg Brazil nut
Methionine 0.031mg 1.124mg Brazil nut
Phenylalanine 0.075mg 0.639mg Brazil nut
Valine 0.115mg 0.76mg Brazil nut
Histidine 0.049mg 0.409mg Brazil nut
Saturated Fat 0.04g 16.134g Garden asparagus
Monounsaturated Fat 0g 23.879g Brazil nut
Polyunsaturated fat 0.05g 24.399g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Garden asparagus
28%
Brazil nut
Minerals Daily Need Coverage Score
25%
Garden asparagus
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 16.094g)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 22)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $0.6)
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)

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.