Groat vs Brazil nut - In-Depth Nutrition Comparison
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What are the main differences between Groat and Brazil nut?
- Groat is richer in Vitamin B3, Vitamin B2, and Vitamin B5, while Brazil nut is higher in Selenium, Copper, Phosphorus, Vitamin B1, Magnesium, and Zinc.
- Brazil nut's daily need coverage for Selenium is 3470% higher.
- Brazil nut has 24 times less Vitamin B3 than Groat. Groat has 7.02mg of Vitamin B3, while Brazil nut has 0.295mg.
- Groat is lower in Saturated Fat.
We used Buckwheat and Nuts, brazilnuts, dried, unblanched types in this comparison.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
less
Sodium
-66.7%
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Calcium
+788.9%
Contains
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Iron
+10.5%
Contains
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Magnesium
+62.8%
Contains
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Phosphorus
+108.9%
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Potassium
+43.3%
Contains
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Zinc
+69.2%
Contains
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Copper
+58.5%
Contains
less
Sodium
-66.7%
Contains
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Calcium
+788.9%
Contains
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Iron
+10.5%
Contains
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Magnesium
+62.8%
Contains
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Phosphorus
+108.9%
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Potassium
+43.3%
Contains
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Zinc
+69.2%
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Copper
+58.5%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin B2
+1114.3%
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Vitamin B3
+2279.7%
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Vitamin B5
+570.1%
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Vitamin B6
+107.9%
Contains
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Folate
+36.4%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+510.9%
Contains
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Vitamin B2
+1114.3%
Contains
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Vitamin B3
+2279.7%
Contains
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Vitamin B5
+570.1%
Contains
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Vitamin B6
+107.9%
Contains
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Folate
+36.4%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+510.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+509%
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Water
+185.1%
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Fats
+1873.5%
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Other
+62.9%
Equal in Protein - 14.32
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Contains
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Carbs
+509%
Contains
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Water
+185.1%
Contains
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Fats
+1873.5%
Contains
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Other
+62.9%
Equal in Protein - 14.32
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-95.4%
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Monounsaturated Fat
+2196.1%
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Polyunsaturated fat
+2248.3%
Saturated Fat:
0.741 g
Monounsaturated Fat:
1.04 g
Polyunsaturated fat:
1.039 g
Saturated Fat:
16.134 g
Monounsaturated Fat:
23.879 g
Polyunsaturated fat:
24.399 g
Contains
less
Saturated Fat
-95.4%
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Monounsaturated Fat
+2196.1%
Contains
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Polyunsaturated fat
+2248.3%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in glycemic index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 61.5g | 4.24g |
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| Protein | 13.25g | 14.32g |
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| Fats | 3.4g | 67.1g |
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| Carbs | 71.5g | 11.74g |
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| Calories | 343kcal | 659kcal |
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| Starch | 0.25g |
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| Sugar | 2.33g |
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| Fiber | 10g | 7.5g |
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| Calcium | 18mg | 160mg |
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| Iron | 2.2mg | 2.43mg |
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| Magnesium | 231mg | 376mg |
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| Phosphorus | 347mg | 725mg |
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| Potassium | 460mg | 659mg |
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| Sodium | 1mg | 3mg |
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| Zinc | 2.4mg | 4.06mg |
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| Copper | 1.1mg | 1.743mg |
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| Vitamin E | 5.65mg |
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| Vitamin C | 0mg | 0.7mg |
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| Vitamin B1 | 0.101mg | 0.617mg |
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| Vitamin B2 | 0.425mg | 0.035mg |
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| Vitamin B3 | 7.02mg | 0.295mg |
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| Vitamin B5 | 1.233mg | 0.184mg |
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| Vitamin B6 | 0.21mg | 0.101mg |
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| Folate | 30µg | 22µg |
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| Tryptophan | 0.192mg | 0.135mg |
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| Threonine | 0.506mg | 0.365mg |
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| Isoleucine | 0.498mg | 0.518mg |
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| Leucine | 0.832mg | 1.19mg |
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| Lysine | 0.672mg | 0.49mg |
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| Methionine | 0.172mg | 1.124mg |
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| Phenylalanine | 0.52mg | 0.639mg |
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| Valine | 0.678mg | 0.76mg |
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| Histidine | 0.309mg | 0.409mg |
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| Saturated Fat | 0.741g | 16.134g |
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| Monounsaturated Fat | 1.04g | 23.879g |
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| Polyunsaturated fat | 1.039g | 24.399g |
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| Omega-6 - Linoleic acid | 23.859g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-3 - ALA | 0.018g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
28%
Minerals Daily Need Coverage Score
109%
184%
Comparison summary
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Groat is lower in Saturated Fat (difference - 15.393g)
Which food is cheaper?
Groat is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 44)
Which food is richer in minerals?
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.