Mango vs. Brazil nut — In-Depth Nutrition Comparison
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The main differences between mango and brazil nut
- Mango is richer in vitamin C, yet brazil nut is richer in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, zinc, and vitamin E.
- Daily need coverage for selenium for brazil nut is 3484% higher.
- Mango contains 52 times more vitamin C than brazil nut. Mango contains 36.4mg of vitamin C, while brazil nut contains 0.7mg.
- Mango contains less saturated fat.
- Brazil nut has a lower glycemic index than mango.
Food types used in this article are Mangos, raw and Nuts, brazilnuts, dried, unblanched.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -66.7% |
| Contains more MagnesiumMagnesium | +3660% |
| Contains more CalciumCalcium | +1354.5% |
| Contains more PotassiumPotassium | +292.3% |
| Contains more IronIron | +1418.8% |
| Contains more CopperCopper | +1470.3% |
| Contains more ZincZinc | +4411.1% |
| Contains more PhosphorusPhosphorus | +5078.6% |
| Contains more ManganeseManganese | +1841.3% |
| Contains more SeleniumSelenium | +319400% |
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.
| Contains more Vitamin CVitamin C | +5100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +126.8% |
| Contains more Vitamin B6Vitamin B6 | +17.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +95.5% |
| Contains more Vitamin EVitamin E | +527.8% |
| Contains more Vitamin B1Vitamin B1 | +2103.6% |
| Contains more CholineCholine | +278.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.82 g
Fats:
0.38 g
Carbs:
14.98 g
Water:
83.46 g
Other:
0.36 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more CarbsCarbs | +27.6% |
| Contains more WaterWater | +2340.4% |
| Contains more ProteinProtein | +1646.3% |
| Contains more FatsFats | +17557.9% |
| Contains more OtherOther | +850% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.092 g
Monounsaturated fat:
Mono. Fat
0.14 g
Polyunsaturated fat:
Poly. Fat
0.071 g
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 | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +16956.4% |
| Contains more Poly. FatPolyunsaturated fat | +34264.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
6.97 g
Glucose:
2.01 g
Fructose:
4.68 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 SucroseSucrose | +199.1% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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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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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 0.6µg | 1917µg | 3484% |
| Copper | 0.111mg | 1.743mg | 181% |
| Polyunsaturated fat | 0.071g | 24.399g | 162% |
| Fats | 0.38g | 67.1g | 103% |
| Phosphorus | 14mg | 725mg | 102% |
| Magnesium | 10mg | 376mg | 87% |
| Saturated fat | 0.092g | 16.134g | 73% |
| Monounsaturated fat | 0.14g | 23.879g | 59% |
| Manganese | 0.063mg | 1.223mg | 50% |
| Vitamin B1 | 0.028mg | 0.617mg | 49% |
| Vitamin C | 36.4mg | 0.7mg | 40% |
| Zinc | 0.09mg | 4.06mg | 36% |
| Vitamin E | 0.9mg | 5.65mg | 32% |
| Calories | 60kcal | 659kcal | 30% |
| Iron | 0.16mg | 2.43mg | 28% |
| Protein | 0.82g | 14.32g | 27% |
| Fiber | 1.6g | 7.5g | 24% |
| Calcium | 11mg | 160mg | 15% |
| Potassium | 168mg | 659mg | 14% |
| Vitamin A | 54µg | 0µg | 6% |
| Fructose | 4.68g | 0g | 6% |
| Folate | 43µg | 22µg | 5% |
| Vitamin K | 4.2µg | 0µg | 4% |
| Choline | 7.6mg | 28.8mg | 4% |
| Vitamin B3 | 0.669mg | 0.295mg | 2% |
| Carbs | 14.98g | 11.74g | 1% |
| Vitamin B6 | 0.119mg | 0.101mg | 1% |
| Net carbs | 13.38g | 4.24g | N/A |
| Sugar | 13.66g | 2.33g | N/A |
| Starch | 0.25g | 0% | |
| Sodium | 1mg | 3mg | 0% |
| Vitamin B2 | 0.038mg | 0.035mg | 0% |
| Vitamin B5 | 0.197mg | 0.184mg | 0% |
| Tryptophan | 0.013mg | 0.135mg | 0% |
| Threonine | 0.031mg | 0.365mg | 0% |
| Isoleucine | 0.029mg | 0.518mg | 0% |
| Leucine | 0.05mg | 1.19mg | 0% |
| Lysine | 0.066mg | 0.49mg | 0% |
| Methionine | 0.008mg | 1.124mg | 0% |
| Phenylalanine | 0.027mg | 0.639mg | 0% |
| Valine | 0.042mg | 0.76mg | 0% |
| Histidine | 0.019mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
27%
Minerals Daily Need Coverage Score
9%
1208%
Comparison summary
Which food contains less Sodium?
Mango contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Mango is lower in Saturated fat (difference - 16.042g)
Which food is cheaper?
Mango is cheaper (difference - $3.1)
Which food is richer in vitamins?
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut is lower in Sugar (difference - 11.33g)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)