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  6. Brazil nut vs. Bamboo shoots

Brazil nut vs. Bamboo shoots — In-Depth Nutrition Comparison

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The main differences between brazil nut and bamboo shoots

  • Brazil nut is richer than bamboo shoots in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, vitamin E, zinc, and iron.
  • Daily need coverage for selenium for brazil nut is 3484% higher.
  • Brazil nut contains 234 times more saturated fat than bamboo shoots. Brazil nut contains 16.134g of saturated fat, while bamboo shoots contain 0.069g.
  • Brazil nut has a lower glycemic index than bamboo shoots.

Food types used in this article are Nuts, brazilnuts, dried, unblanched and Bamboo shoots, raw.

Infographic

Brazil nut vs Bamboo shoots 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 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +12433.3%
Contains more CalciumCalcium +1130.8%
Contains more PotassiumPotassium +23.6%
Contains more IronIron +386%
Contains more CopperCopper +817.4%
Contains more ZincZinc +269.1%
Contains more PhosphorusPhosphorus +1128.8%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +366.8%
Contains more SeleniumSelenium +239525%

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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +465%
Contains more Vitamin B1Vitamin B1 +311.3%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more FolateFolate +214.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +471.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +103.4%
Contains more Vitamin B6Vitamin B6 +137.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Bamboo shoots DV% diff.
Selenium 1917µg 0.8µg 3484%
Copper 1.743mg 0.19mg 173%
Polyunsaturated fat 24.399g 0.134g 162%
Fats 67.1g 0.3g 103%
Phosphorus 725mg 59mg 95%
Magnesium 376mg 3mg 89%
Saturated fat 16.134g 0.069g 73%
Monounsaturated fat 23.879g 0.007g 60%
Manganese 1.223mg 0.262mg 42%
Vitamin B1 0.617mg 0.15mg 39%
Calories 659kcal 27kcal 32%
Vitamin E 5.65mg 1mg 31%
Zinc 4.06mg 1.1mg 27%
Iron 2.43mg 0.5mg 24%
Protein 14.32g 2.6g 23%
Fiber 7.5g 2.2g 21%
Calcium 160mg 13mg 15%
Vitamin B6 0.101mg 0.24mg 11%
Choline 28.8mg 0mg 5%
Potassium 659mg 533mg 4%
Folate 22µg 7µg 4%
Vitamin C 0.7mg 4mg 4%
Vitamin B2 0.035mg 0.07mg 3%
Vitamin B3 0.295mg 0.6mg 2%
Carbs 11.74g 5.2g 2%
Net carbs 4.24g 3g N/A
Sugar 2.33g 3g N/A
Starch 0.25g 0%
Sodium 3mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B5 0.184mg 0.161mg 0%
Tryptophan 0.135mg 0.027mg 0%
Threonine 0.365mg 0.086mg 0%
Isoleucine 0.518mg 0.088mg 0%
Leucine 1.19mg 0.14mg 0%
Lysine 0.49mg 0.134mg 0%
Methionine 1.124mg 0.03mg 0%
Phenylalanine 0.639mg 0.09mg 0%
Valine 0.76mg 0.106mg 0%
Histidine 0.409mg 0.042mg 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% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more ProteinProtein +450.8%
Contains more FatsFats +22266.7%
Contains more CarbsCarbs +125.8%
Contains more OtherOther +280%
Contains more WaterWater +2560.8%

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
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +341028.6%
Contains more Poly. FatPolyunsaturated fat +18108.2%
Contains less Sat. FatSaturated fat -99.6%

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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. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.