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  6. Margarine vs. Brazil nut

Margarine vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between margarine and brazil nut

  • Margarine is higher in vitamin K and vitamin A, yet brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, zinc, fiber, and iron.
  • Brazil nut covers your daily selenium needs 3485% more than margarine.

Food varieties used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Nuts, brazilnuts, dried, unblanched.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 +12433.3%
Contains more CalciumCalcium +5233.3%
Contains more PotassiumPotassium +3561.1%
Contains more IronIron +3950%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +14400%
Contains more SeleniumSelenium +∞%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +59.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B1Vitamin B1 +6070%
Contains more Vitamin B3Vitamin B3 +1182.6%
Contains more Vitamin B6Vitamin B6 +1022.2%
Contains more FolateFolate +2100%
Contains more CholineCholine +132.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.035mg

All nutrients comparison - raw data values

Nutrient Margarine Brazil nut DV% diff.
Selenium 0µg 1917µg 3485%
Copper 0mg 1.743mg 194%
Phosphorus 5mg 725mg 103%
Vitamin A 819µg 0µg 91%
Magnesium 3mg 376mg 89%
Vitamin K 93µg 0µg 78%
Manganese 1.223mg 53%
Vitamin B1 0.01mg 0.617mg 51%
Zinc 0mg 4.06mg 37%
Monounsaturated fat 38.877g 23.879g 37%
Iron 0.06mg 2.43mg 30%
Fiber 0g 7.5g 30%
Protein 0.16g 14.32g 28%
Vitamin E 9mg 5.65mg 22%
Fats 80.71g 67.1g 21%
Potassium 18mg 659mg 19%
Calcium 3mg 160mg 16%
Vitamin B6 0.009mg 0.101mg 7%
Folate 1µg 22µg 5%
Vitamin B12 0.1µg 0µg 4%
Vitamin B5 0.184mg 4%
Saturated fat 15.189g 16.134g 4%
Carbs 0.7g 11.74g 4%
Choline 12.4mg 28.8mg 3%
Calories 717kcal 659kcal 3%
Vitamin B3 0.023mg 0.295mg 2%
Vitamin C 0.2mg 0.7mg 1%
Polyunsaturated fat 24.302g 24.399g 1%
Net carbs 0.7g 4.24g N/A
Sugar 0g 2.33g N/A
Starch 0.25g 0%
Sodium 2mg 3mg 0%
Vitamin B2 0.037mg 0.035mg 0%
Trans fat 14.89g N/A
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 21.522g 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 FatsFats +20.3%
Contains more WaterWater +383%
Contains more ProteinProtein +8850%
Contains more CarbsCarbs +1577.1%
Contains more OtherOther +79.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 more Mono. FatMonounsaturated fat +62.8%
~equal in Saturated fat ~16.134g
~equal in Polyunsaturated fat ~24.399g

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.