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Glutinous rice vs. Brazil nut — In-Depth Nutrition Comparison

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Summary of differences between glutinous rice and brazil nut

  • Glutinous rice has less selenium, copper, phosphorus, magnesium, vitamin B1, manganese, vitamin E, zinc, and iron than brazil nut.
  • Brazil nut covers your daily need for selenium, 3475% more than glutinous rice.
  • Glutinous rice has less saturated fat.
  • The glycemic index of glutinous rice is higher.

These are the specific foods used in this comparison Rice, white, glutinous, unenriched, cooked and Nuts, brazilnuts, dried, unblanched.

Infographic

Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
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 +7420%
Contains more CalciumCalcium +7900%
Contains more PotassiumPotassium +6490%
Contains more IronIron +1635.7%
Contains more CopperCopper +3457.1%
Contains more ZincZinc +890.2%
Contains more PhosphorusPhosphorus +8962.5%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +366.8%
Contains more SeleniumSelenium +34132.1%

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 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
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 B5Vitamin B5 +16.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +14025%
Contains more Vitamin B1Vitamin B1 +2985%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more Vitamin B6Vitamin B6 +288.5%
Contains more FolateFolate +2100%
Contains more CholineCholine +1271.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.295mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 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 +79.6%
Contains more WaterWater +2140.6%
Contains more ProteinProtein +608.9%
Contains more FatsFats +35215.8%
Contains more OtherOther +4785.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 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 -99.8%
Contains more Mono. FatMonounsaturated fat +34012.9%
Contains more Poly. FatPolyunsaturated fat +35260.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Glutinous rice Brazil nut DV% diff.
Selenium 5.6µg 1917µg 3475%
Copper 0.049mg 1.743mg 188%
Polyunsaturated fat 0.069g 24.399g 162%
Fats 0.19g 67.1g 103%
Phosphorus 8mg 725mg 102%
Magnesium 5mg 376mg 88%
Saturated fat 0.039g 16.134g 73%
Monounsaturated fat 0.07g 23.879g 60%
Vitamin B1 0.02mg 0.617mg 50%
Manganese 0.262mg 1.223mg 42%
Vitamin E 0.04mg 5.65mg 37%
Zinc 0.41mg 4.06mg 33%
Iron 0.14mg 2.43mg 29%
Calories 97kcal 659kcal 28%
Fiber 1g 7.5g 26%
Protein 2.02g 14.32g 25%
Potassium 10mg 659mg 19%
Calcium 2mg 160mg 16%
Vitamin B6 0.026mg 0.101mg 6%
Choline 2.1mg 28.8mg 5%
Folate 1µg 22µg 5%
Carbs 21.09g 11.74g 3%
Vitamin B2 0.013mg 0.035mg 2%
Vitamin C 0mg 0.7mg 1%
Vitamin B5 0.215mg 0.184mg 1%
Net carbs 20.09g 4.24g N/A
Sugar 0.05g 2.33g N/A
Starch 0.25g 0%
Sodium 5mg 3mg 0%
Vitamin B3 0.29mg 0.295mg 0%
Tryptophan 0.023mg 0.135mg 0%
Threonine 0.072mg 0.365mg 0%
Isoleucine 0.087mg 0.518mg 0%
Leucine 0.167mg 1.19mg 0%
Lysine 0.073mg 0.49mg 0%
Methionine 0.047mg 1.124mg 0%
Phenylalanine 0.108mg 0.639mg 0%
Valine 0.123mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Glutinous rice 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
3%
Glutinous rice
27%
Brazil nut
Minerals Daily Need Coverage Score
11%
Glutinous rice
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 2.28g)
Which food is lower in Saturated fat?
Glutinous rice
Glutinous rice is lower in Saturated fat (difference - 16.095g)
Which food is cheaper?
Glutinous rice
Glutinous rice is cheaper (difference - $2.4)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 88)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
Brazil nut
Brazil nut is relatively richer in vitamins
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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.