Brazil nut vs. Arborio rice — In-Depth Nutrition Comparison

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Differences between brazil nut and arborio rice

Arborio rice contains less selenium, copper, phosphorus, magnesium, vitamin B1, manganese, zinc, potassium, and calcium than brazil nut.
Brazil nut's daily need coverage for selenium is 3472% higher.
Arborio rice contains 316 times less saturated fat than brazil nut. Brazil nut contains 16.134g of saturated fat, while arborio rice contains 0.051g.
Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of arborio rice is 69.

The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Rice, white, short-grain, enriched, cooked.

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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.

Brazil nut

Arborio rice

Contains more MagnesiumMagnesium	+4600%
Contains more CalciumCalcium	+15900%
Contains more PotassiumPotassium	+2434.6%
Contains more IronIron	+66.4%
Contains more CopperCopper	+2320.8%
Contains more ZincZinc	+915%
Contains more PhosphorusPhosphorus	+2097%
Contains more ManganeseManganese	+242.6%
Contains more SeleniumSelenium	+25460%

Contains less SodiumSodium

-100%

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.

Brazil nut

Arborio rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+276.2%
Contains more Vitamin B2Vitamin B2	+118.8%
Contains more Vitamin B6Vitamin B6	+71.2%
Contains more CholineCholine	+∞%

Contains more Vitamin B3Vitamin B3	+406.1%
Contains more Vitamin B5Vitamin B5	+115.8%
Contains more FolateFolate	+168.2%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	1917µg	7.5µg	3472%
Copper	1.743mg	0.072mg	186%
Polyunsaturated fat	24.399g	0.05g	162%
Fats	67.1g	0.19g	103%
Phosphorus	725mg	33mg	99%
Magnesium	376mg	8mg	88%
Saturated fat	16.134g	0.051g	73%
Monounsaturated fat	23.879g	0.058g	60%
Vitamin B1	0.617mg	0.164mg	38%
Manganese	1.223mg	0.357mg	38%
Vitamin E	5.65mg		38%
Zinc	4.06mg	0.4mg	33%
Fiber	7.5g		30%
Calories	659kcal	130kcal	26%
Protein	14.32g	2.36g	24%
Potassium	659mg	26mg	19%
Calcium	160mg	1mg	16%
Iron	2.43mg	1.46mg	12%
Folate	22µg	59µg	9%
Vitamin B3	0.295mg	1.493mg	7%
Carbs	11.74g	28.73g	6%
Choline	28.8mg		5%
Vitamin B5	0.184mg	0.397mg	4%
Vitamin B6	0.101mg	0.059mg	3%
Vitamin B2	0.035mg	0.016mg	1%
Vitamin C	0.7mg	0mg	1%
Net carbs	4.24g	28.73g	N/A
Sugar	2.33g		N/A
Starch	0.25g		0%
Sodium	3mg	0mg	0%
Tryptophan	0.135mg	0.027mg	0%
Threonine	0.365mg	0.084mg	0%
Isoleucine	0.518mg	0.102mg	0%
Leucine	1.19mg	0.195mg	0%
Lysine	0.49mg	0.085mg	0%
Methionine	1.124mg	0.056mg	0%
Phenylalanine	0.639mg	0.126mg	0%
Valine	0.76mg	0.144mg	0%
Histidine	0.409mg	0.056mg	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