Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Brazil nut
  5. Compare
  6. Brazil nut vs. Arugula

Brazil nut vs. Arugula — In-Depth Nutrition Comparison

Compare

What are the differences between brazil nut and arugula?

  • Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, and vitamin E; however, arugula is richer in vitamin K and vitamin A.
  • Brazil nut's daily need coverage for selenium is 3485% more.
  • Arugula contains 188 times less saturated fat than brazil nut. Brazil nut contains 16.134g of saturated fat, while arugula contains 0.086g.
  • Brazil nut has a lower glycemic index (10) than arugula (32).

We used Nuts, brazilnuts, dried, unblanched and Arugula, raw types in this article.

Infographic

Brazil nut vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +78.6%
Contains more IronIron +66.4%
Contains more CopperCopper +2193.4%
Contains more ZincZinc +763.8%
Contains more PhosphorusPhosphorus +1294.2%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +281%
Contains more SeleniumSelenium +638900%
~equal in Calcium ~160mg

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin EVitamin E +1214%
Contains more Vitamin B1Vitamin B1 +1302.3%
Contains more Vitamin B6Vitamin B6 +38.4%
Contains more CholineCholine +88.2%
Contains more Vitamin CVitamin C +2042.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +145.7%
Contains more Vitamin B5Vitamin B5 +137.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +340.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.305mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Arugula DV% diff.
Selenium 1917µg 0.3µg 3485%
Copper 1.743mg 0.076mg 185%
Polyunsaturated fat 24.399g 0.319g 161%
Fats 67.1g 0.66g 102%
Phosphorus 725mg 52mg 96%
Vitamin K 0µg 108.6µg 91%
Magnesium 376mg 47mg 78%
Saturated fat 16.134g 0.086g 73%
Monounsaturated fat 23.879g 0.049g 60%
Vitamin B1 0.617mg 0.044mg 48%
Manganese 1.223mg 0.321mg 39%
Vitamin E 5.65mg 0.43mg 35%
Zinc 4.06mg 0.47mg 33%
Calories 659kcal 25kcal 32%
Fiber 7.5g 1.6g 24%
Protein 14.32g 2.58g 23%
Folate 22µg 97µg 19%
Vitamin C 0.7mg 15mg 16%
Vitamin A 0µg 119µg 13%
Iron 2.43mg 1.46mg 12%
Potassium 659mg 369mg 9%
Vitamin B5 0.184mg 0.437mg 5%
Vitamin B2 0.035mg 0.086mg 4%
Carbs 11.74g 3.65g 3%
Vitamin B6 0.101mg 0.073mg 2%
Choline 28.8mg 15.3mg 2%
Sodium 3mg 27mg 1%
Net carbs 4.24g 2.05g N/A
Calcium 160mg 160mg 0%
Sugar 2.33g 2.05g N/A
Starch 0.25g 0%
Vitamin B3 0.295mg 0.305mg 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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +455%
Contains more FatsFats +10066.7%
Contains more CarbsCarbs +221.6%
Contains more OtherOther +144.3%
Contains more WaterWater +2581.6%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +48632.7%
Contains more Poly. FatPolyunsaturated fat +7548.6%
Contains less Sat. FatSaturated fat -99.5%

People also compare

Brazil nut
Brazil nut vs Almonds
Almonds
Brazil nut
Brazil nut vs Cashew
Cashew
Brazil nut
Brazil nut vs Chestnut
Chestnut
Arugula
Arugula vs Vegetable
Vegetable
Arugula
Arugula vs Basil
Basil
Arugula
Arugula vs Spinach raw
Spinach raw

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.