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  6. Great northern beans vs. Brazil nut

Great northern beans vs. Brazil nut — In-Depth Nutrition Comparison

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Summary of differences between great northern beans and brazil nut

  • Great northern beans has more folate; however, brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, zinc, and calcium.
  • Brazil nut covers your daily need for selenium, 3478% more than great northern beans.
  • Great northern beans has 5 times more folate than brazil nut. While great northern beans has 102µg of folate, brazil nut has only 22µg.
  • Great northern beans has less saturated fat.

These are the specific foods used in this comparison Beans, great northern, mature seeds, cooked, boiled, without salt and Nuts, brazilnuts, dried, unblanched.

Infographic

Great northern beans 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
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 less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +652%
Contains more CalciumCalcium +135.3%
Contains more PotassiumPotassium +68.5%
Contains more IronIron +14.1%
Contains more CopperCopper +605.7%
Contains more ZincZinc +361.4%
Contains more PhosphorusPhosphorus +339.4%
Contains more ManganeseManganese +136.1%
Contains more SeleniumSelenium +46656.1%

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
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 +85.7%
Contains more Vitamin B2Vitamin B2 +68.6%
Contains more Vitamin B3Vitamin B3 +130.8%
Contains more Vitamin B5Vitamin B5 +44.6%
Contains more Vitamin B6Vitamin B6 +15.8%
Contains more FolateFolate +363.6%
Contains more Vitamin B1Vitamin B1 +290.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Great northern beans Brazil nut DV% diff.
Selenium 4.1µg 1917µg 3478%
Copper 0.247mg 1.743mg 166%
Polyunsaturated fat 0.187g 24.399g 161%
Fats 0.45g 67.1g 103%
Phosphorus 165mg 725mg 80%
Magnesium 50mg 376mg 78%
Saturated fat 0.14g 16.134g 73%
Monounsaturated fat 0.021g 23.879g 60%
Vitamin E 5.65mg 38%
Vitamin B1 0.158mg 0.617mg 38%
Manganese 0.518mg 1.223mg 31%
Zinc 0.88mg 4.06mg 29%
Calories 118kcal 659kcal 27%
Folate 102µg 22µg 20%
Protein 8.33g 14.32g 12%
Calcium 68mg 160mg 9%
Potassium 391mg 659mg 8%
Choline 28.8mg 5%
Iron 2.13mg 2.43mg 4%
Carbs 21.09g 11.74g 3%
Vitamin B5 0.266mg 0.184mg 2%
Vitamin B2 0.059mg 0.035mg 2%
Vitamin B3 0.681mg 0.295mg 2%
Fiber 7g 7.5g 2%
Vitamin B6 0.117mg 0.101mg 1%
Vitamin C 1.3mg 0.7mg 1%
Net carbs 14.09g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 2mg 3mg 0%
Tryptophan 0.099mg 0.135mg 0%
Threonine 0.351mg 0.365mg 0%
Isoleucine 0.368mg 0.518mg 0%
Leucine 0.665mg 1.19mg 0%
Lysine 0.572mg 0.49mg 0%
Methionine 0.125mg 1.124mg 0%
Phenylalanine 0.451mg 0.639mg 0%
Valine 0.436mg 0.76mg 0%
Histidine 0.232mg 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
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 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 +1917.5%
Contains more ProteinProtein +71.9%
Contains more FatsFats +14811.1%
Contains more OtherOther +202.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 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 -99.1%
Contains more Mono. FatMonounsaturated fat +113609.5%
Contains more Poly. FatPolyunsaturated fat +12947.6%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.