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  6. Brazil nut vs. Arrowroot

Brazil nut vs. Arrowroot — In-Depth Nutrition Comparison

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A recap on differences between brazil nut and arrowroot

  • Brazil nut is higher in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, zinc, and fiber, yet arrowroot is higher in folate.
  • Brazil nut covers your daily selenium needs 3484% more than arrowroot.
  • Brazil nut contains 414 times more saturated fat than arrowroot. While brazil nut contains 16.134g of saturated fat, arrowroot contains only 0.039g.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Arrowroot, raw.

Infographic

Brazil nut vs Arrowroot 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +1404%
Contains more CalciumCalcium +2566.7%
Contains more PotassiumPotassium +45.2%
Contains more CopperCopper +1340.5%
Contains more ZincZinc +544.4%
Contains more PhosphorusPhosphorus +639.8%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +602.9%
Contains more SeleniumSelenium +273757.1%
~equal in Iron ~2.22mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +331.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +171.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +68.6%
Contains more Vitamin B3Vitamin B3 +473.9%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more Vitamin B6Vitamin B6 +163.4%
Contains more FolateFolate +1436.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Arrowroot DV% diff.
Selenium 1917µg 0.7µg 3484%
Copper 1.743mg 0.121mg 180%
Polyunsaturated fat 24.399g 0.092g 162%
Fats 67.1g 0.2g 103%
Phosphorus 725mg 98mg 90%
Magnesium 376mg 25mg 84%
Folate 22µg 338µg 79%
Saturated fat 16.134g 0.039g 73%
Monounsaturated fat 23.879g 0.004g 60%
Manganese 1.223mg 0.174mg 46%
Vitamin B1 0.617mg 0.143mg 40%
Vitamin E 5.65mg 38%
Zinc 4.06mg 0.63mg 31%
Calories 659kcal 65kcal 30%
Fiber 7.5g 1.3g 25%
Protein 14.32g 4.24g 20%
Calcium 160mg 6mg 15%
Vitamin B6 0.101mg 0.266mg 13%
Vitamin B3 0.295mg 1.693mg 9%
Potassium 659mg 454mg 6%
Choline 28.8mg 5%
Iron 2.43mg 2.22mg 3%
Vitamin B2 0.035mg 0.059mg 2%
Vitamin B5 0.184mg 0.292mg 2%
Carbs 11.74g 13.39g 1%
Sodium 3mg 26mg 1%
Vitamin C 0.7mg 1.9mg 1%
Net carbs 4.24g 12.09g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Vitamin A 0µg 1µg 0%
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-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +237.7%
Contains more FatsFats +33450%
Contains more OtherOther +140.8%
Contains more CarbsCarbs +14.1%
Contains more WaterWater +2261.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +596875%
Contains more Poly. FatPolyunsaturated fat +26420.7%
Contains less Sat. FatSaturated fat -99.8%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.