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Brazil nut vs. Babassu oil — In-Depth Nutrition Comparison

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Important differences between brazil nut and babassu oil

  • Brazil nut has more selenium, phosphorus, magnesium, vitamin B1, zinc, iron, fiber, and potassium; however, babassu oil has more vitamin E.
  • Brazil nut's daily need coverage for selenium is 3485% more.
  • Brazil nut is lower in saturated fat.

The food varieties used in the comparison are Nuts, brazilnuts, dried, unblanched and Oil, babassu.

Infographic

Brazil nut vs Babassu oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
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.
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 0% 0% 382% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +238.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +49%

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
86% 12% 2%
Saturated fat: Sat. Fat 81.2 g
Monounsaturated fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 g
Contains less Sat. FatSaturated fat -80.1%
Contains more Mono. FatMonounsaturated fat +109.5%
Contains more Poly. FatPolyunsaturated fat +1424.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brazil nut Babassu oil
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Babassu oil DV% diff.
Selenium 1917µg 0µg 3485%
Saturated fat 16.134g 81.2g 296%
Copper 1.743mg 194%
Polyunsaturated fat 24.399g 1.6g 152%
Phosphorus 725mg 0mg 104%
Magnesium 376mg 0mg 90%
Vitamin E 5.65mg 19.1mg 90%
Manganese 1.223mg 53%
Fats 67.1g 100g 51%
Vitamin B1 0.617mg 0mg 51%
Zinc 4.06mg 0mg 37%
Monounsaturated fat 23.879g 11.4g 31%
Fiber 7.5g 0g 30%
Iron 2.43mg 0mg 30%
Protein 14.32g 0g 29%
Potassium 659mg 0mg 19%
Calcium 160mg 0mg 16%
Calories 659kcal 884kcal 11%
Vitamin B6 0.101mg 0mg 8%
Folate 22µg 0µg 6%
Choline 28.8mg 5%
Vitamin B5 0.184mg 0mg 4%
Carbs 11.74g 0g 4%
Vitamin B2 0.035mg 0mg 3%
Vitamin B3 0.295mg 0mg 2%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 0g N/A
Sugar 2.33g 0g N/A
Starch 0.25g 0%
Sodium 3mg 0mg 0%
Tryptophan 0.135mg 0mg 0%
Threonine 0.365mg 0mg 0%
Isoleucine 0.518mg 0mg 0%
Leucine 1.19mg 0mg 0%
Lysine 0.49mg 0mg 0%
Methionine 1.124mg 0mg 0%
Phenylalanine 0.639mg 0mg 0%
Valine 0.76mg 0mg 0%
Histidine 0.409mg 0mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Babassu oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Brazil nut
29%
Babassu oil
Minerals Daily Need Coverage Score
1208%
Brazil nut
0%
Babassu oil

Comparison summary

Which food is lower in Saturated fat?
Brazil nut
Brazil nut is lower in Saturated fat (difference - 65.066g)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $0.1)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
Brazil nut
Brazil nut is relatively richer in vitamins
Which food is lower in Sugar?
Babassu oil
Babassu oil is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Babassu oil
Babassu oil contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Babassu oil
Babassu oil is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Babassu oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171428/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.