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  6. Millet raw vs. Brazil nut

Millet raw vs. Brazil nut — In-Depth Nutrition Comparison

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How are millet raw and brazil nut different?

  • Millet raw is higher in vitamin B3, vitamin B6, and vitamin B2; however, brazil nut is richer in selenium, copper, phosphorus, magnesium, vitamin E, and zinc.
  • Daily need coverage for selenium for brazil nut is 3481% higher.
  • Millet raw contains 16 times more vitamin B3 than brazil nut. While millet raw contains 4.72mg of vitamin B3, brazil nut contains only 0.295mg.
  • Millet raw has less saturated fat.
  • Brazil nut has a lower glycemic index (10) than millet raw (71).

Millet, raw and Nuts, brazilnuts, dried, unblanched are the varieties used in this article.

Infographic

Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 more IronIron +23.9%
Contains more ManganeseManganese +33.4%
Contains more MagnesiumMagnesium +229.8%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +237.9%
Contains more CopperCopper +132.4%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +154.4%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +70900%

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% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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 B2Vitamin B2 +728.6%
Contains more Vitamin B3Vitamin B3 +1500%
Contains more Vitamin B5Vitamin B5 +360.9%
Contains more Vitamin B6Vitamin B6 +280.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +286.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +11200%
Contains more Vitamin B1Vitamin B1 +46.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Brazil nut DV% diff.
Selenium 2.7µg 1917µg 3481%
Polyunsaturated fat 2.134g 24.399g 148%
Copper 0.75mg 1.743mg 110%
Fats 4.22g 67.1g 97%
Saturated fat 0.723g 16.134g 70%
Phosphorus 285mg 725mg 63%
Magnesium 114mg 376mg 62%
Monounsaturated fat 0.773g 23.879g 58%
Vitamin E 0.05mg 5.65mg 37%
Vitamin B3 4.72mg 0.295mg 28%
Zinc 1.68mg 4.06mg 22%
Vitamin B6 0.384mg 0.101mg 22%
Vitamin B2 0.29mg 0.035mg 20%
Carbs 72.85g 11.74g 20%
Manganese 1.632mg 1.223mg 18%
Vitamin B1 0.421mg 0.617mg 16%
Folate 85µg 22µg 16%
Calcium 8mg 160mg 15%
Calories 378kcal 659kcal 14%
Potassium 195mg 659mg 14%
Vitamin B5 0.848mg 0.184mg 13%
Protein 11.02g 14.32g 7%
Iron 3.01mg 2.43mg 7%
Choline 28.8mg 5%
Fiber 8.5g 7.5g 4%
Vitamin K 0.9µg 0µg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 64.35g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 5mg 3mg 0%
Tryptophan 0.119mg 0.135mg 0%
Threonine 0.353mg 0.365mg 0%
Isoleucine 0.465mg 0.518mg 0%
Leucine 1.4mg 1.19mg 0%
Lysine 0.212mg 0.49mg 0%
Methionine 0.221mg 1.124mg 0%
Phenylalanine 0.58mg 0.639mg 0%
Valine 0.578mg 0.76mg 0%
Histidine 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +520.5%
Contains more WaterWater +153.5%
Contains more ProteinProtein +29.9%
Contains more FatsFats +1490%
~equal in Other ~3.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 -95.5%
Contains more Mono. FatMonounsaturated fat +2989.1%
Contains more Poly. FatPolyunsaturated fat +1043.3%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.