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  6. Mango vs. Brazil nut

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 from 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.

Food types used in this article are Mangos, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Mango 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.
Mango
Mango
1
:
9
Brazil nut
Brazil nut
Contains less Sodium -66.7%
Contains more Calcium +1354.5%
Contains more Iron +1418.8%
Contains more Magnesium +3660%
Contains more Phosphorus +5078.6%
Contains more Potassium +292.3%
Contains more Zinc +4411.1%
Contains more Copper +1470.3%
Contains more Manganese +1841.3%
Contains more Selenium +319400%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
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 -66.7%
Contains more Calcium +1354.5%
Contains more Iron +1418.8%
Contains more Magnesium +3660%
Contains more Phosphorus +5078.6%
Contains more Potassium +292.3%
Contains more Zinc +4411.1%
Contains more Copper +1470.3%
Contains more Manganese +1841.3%
Contains more Selenium +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.
Mango
Mango
8
:
2
Brazil nut
Brazil nut
Contains more Vitamin A +∞%
Contains more Vitamin C +5100%
Contains more Vitamin B3 +126.8%
Contains more Vitamin B6 +17.8%
Contains more Folate +95.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +527.8%
Contains more Vitamin B1 +2103.6%
Equal in Vitamin B2 - 0.035
Equal in Vitamin B5 - 0.184
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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 +5100%
Contains more Vitamin B3 +126.8%
Contains more Vitamin B6 +17.8%
Contains more Folate +95.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +527.8%
Contains more Vitamin B1 +2103.6%
Equal in Vitamin B2 - 0.035
Equal in Vitamin B5 - 0.184

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
:
3
Brazil nut
Brazil nut
Contains more Carbs +27.6%
Contains more Water +2340.4%
Contains more Protein +1646.3%
Contains more Fats +17557.9%
Contains more Other +850%
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 Carbs +27.6%
Contains more Water +2340.4%
Contains more Protein +1646.3%
Contains more Fats +17557.9%
Contains more Other +850%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
:
2
Brazil nut
Brazil nut
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +16956.4%
Contains more Polyunsaturated fat +34264.8%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 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 -99.4%
Contains more Monounsaturated Fat +16956.4%
Contains more Polyunsaturated fat +34264.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
3
:
1
Brazil nut
Brazil nut
Contains more Sucrose +199.1%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Mango
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 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 Sucrose +199.1%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Brazil nut Opinion
Net carbs 13.38g 4.24g Mango
Protein 0.82g 14.32g Brazil nut
Fats 0.38g 67.1g Brazil nut
Carbs 14.98g 11.74g Mango
Calories 60kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Fructose 4.68g 0g Mango
Sugar 13.66g 2.33g Brazil nut
Fiber 1.6g 7.5g Brazil nut
Calcium 11mg 160mg Brazil nut
Iron 0.16mg 2.43mg Brazil nut
Magnesium 10mg 376mg Brazil nut
Phosphorus 14mg 725mg Brazil nut
Potassium 168mg 659mg Brazil nut
Sodium 1mg 3mg Mango
Zinc 0.09mg 4.06mg Brazil nut
Copper 0.111mg 1.743mg Brazil nut
Manganese 0.063mg 1.223mg Brazil nut
Selenium 0.6µg 1917µg Brazil nut
Vitamin A 1082IU 0IU Mango
Vitamin A RAE 54µg 0µg Mango
Vitamin E 0.9mg 5.65mg Brazil nut
Vitamin C 36.4mg 0.7mg Mango
Vitamin B1 0.028mg 0.617mg Brazil nut
Vitamin B2 0.038mg 0.035mg Mango
Vitamin B3 0.669mg 0.295mg Mango
Vitamin B5 0.197mg 0.184mg Mango
Vitamin B6 0.119mg 0.101mg Mango
Folate 43µg 22µg Mango
Vitamin K 4.2µg 0µg Mango
Tryptophan 0.013mg 0.135mg Brazil nut
Threonine 0.031mg 0.365mg Brazil nut
Isoleucine 0.029mg 0.518mg Brazil nut
Leucine 0.05mg 1.19mg Brazil nut
Lysine 0.066mg 0.49mg Brazil nut
Methionine 0.008mg 1.124mg Brazil nut
Phenylalanine 0.027mg 0.639mg Brazil nut
Valine 0.042mg 0.76mg Brazil nut
Histidine 0.019mg 0.409mg Brazil nut
Saturated Fat 0.092g 16.134g Mango
Monounsaturated Fat 0.14g 23.879g Brazil nut
Polyunsaturated fat 0.071g 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
Mango 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
26%
Mango
28%
Brazil nut
Minerals Daily Need Coverage Score
9%
Mango
1208%
Brazil nut

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 16.042g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $3.1)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 11.33g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 41)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.