Brazil nut vs. Avocado — In-Depth Nutrition Comparison
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A recap on the differences between brazil nut and avocadoes
- Brazil nut is higher in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, zinc, and vitamin E, yet avocadoes are higher in vitamin B5.
- Brazil nut covers your daily selenium needs 3485% more than avocadoes.
- Brazil nut contains 14 times more phosphorus than avocadoes. While brazil nut contains 725mg of phosphorus, avocadoes contain only 52mg.
- The amount of saturated fat in avocadoes is lower.
- The glycemic index of brazil nut is lower.
Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Avocados, raw, all commercial varieties.
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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.
| Contains more MagnesiumMagnesium | +1196.6% |
| Contains more CalciumCalcium | +1233.3% |
| Contains more PotassiumPotassium | +35.9% |
| Contains more IronIron | +341.8% |
| Contains more CopperCopper | +817.4% |
| Contains more ZincZinc | +534.4% |
| Contains more PhosphorusPhosphorus | +1294.2% |
| Contains less SodiumSodium | -57.1% |
| Contains more ManganeseManganese | +761.3% |
| Contains more SeleniumSelenium | +479150% |
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.
| Contains more Vitamin EVitamin E | +172.9% |
| Contains more Vitamin B1Vitamin B1 | +820.9% |
| Contains more CholineCholine | +102.8% |
| Contains more Vitamin CVitamin C | +1328.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +271.4% |
| Contains more Vitamin B3Vitamin B3 | +489.2% |
| Contains more Vitamin B5Vitamin B5 | +654.9% |
| Contains more Vitamin B6Vitamin B6 | +154.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +268.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 0.4µg | 3485% |
| Copper | 1.743mg | 0.19mg | 173% |
| Polyunsaturated fat | 24.399g | 1.816g | 151% |
| Phosphorus | 725mg | 52mg | 96% |
| Magnesium | 376mg | 29mg | 83% |
| Fats | 67.1g | 14.66g | 81% |
| Saturated fat | 16.134g | 2.126g | 64% |
| Manganese | 1.223mg | 0.142mg | 47% |
| Vitamin B1 | 0.617mg | 0.067mg | 46% |
| Monounsaturated fat | 23.879g | 9.799g | 35% |
| Zinc | 4.06mg | 0.64mg | 31% |
| Calories | 659kcal | 160kcal | 25% |
| Protein | 14.32g | 2g | 25% |
| Iron | 2.43mg | 0.55mg | 24% |
| Vitamin B5 | 0.184mg | 1.389mg | 24% |
| Vitamin E | 5.65mg | 2.07mg | 24% |
| Vitamin K | 0µg | 21µg | 18% |
| Folate | 22µg | 81µg | 15% |
| Calcium | 160mg | 12mg | 15% |
| Vitamin B6 | 0.101mg | 0.257mg | 12% |
| Vitamin C | 0.7mg | 10mg | 10% |
| Vitamin B3 | 0.295mg | 1.738mg | 9% |
| Vitamin B2 | 0.035mg | 0.13mg | 7% |
| Potassium | 659mg | 485mg | 5% |
| Fiber | 7.5g | 6.7g | 3% |
| Choline | 28.8mg | 14.2mg | 3% |
| Vitamin A | 0µg | 7µg | 1% |
| Carbs | 11.74g | 8.53g | 1% |
| Net carbs | 4.24g | 1.83g | N/A |
| Sugar | 2.33g | 0.66g | N/A |
| Starch | 0.25g | 0.11g | 0% |
| Sodium | 3mg | 7mg | 0% |
| Tryptophan | 0.135mg | 0.025mg | 0% |
| Threonine | 0.365mg | 0.073mg | 0% |
| Isoleucine | 0.518mg | 0.084mg | 0% |
| Leucine | 1.19mg | 0.143mg | 0% |
| Lysine | 0.49mg | 0.132mg | 0% |
| Methionine | 1.124mg | 0.038mg | 0% |
| Phenylalanine | 0.639mg | 0.097mg | 0% |
| Valine | 0.76mg | 0.107mg | 0% |
| Histidine | 0.409mg | 0.049mg | 0% |
| Fructose | 0g | 0.12g | 0% |
| Omega-3 - ALA | 0.018g | 0.111g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.018g | 0.015g | N/A |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
| Contains more ProteinProtein | +616% |
| Contains more FatsFats | +357.7% |
| Contains more CarbsCarbs | +37.6% |
| Contains more OtherOther | +116.5% |
| Contains more WaterWater | +2041.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
| Contains more Mono. FatMonounsaturated fat | +143.7% |
| Contains more Poly. FatPolyunsaturated fat | +1243.6% |
| Contains less Sat. FatSaturated fat | -86.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.11 g
Sucrose:
0.06 g
Glucose:
0.37 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +127.3% |
| Contains more SucroseSucrose | +3783.3% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
