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  6. Brazil nut vs. Beans

Brazil nut vs. Beans — In-Depth Nutrition Comparison

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What are the differences between brazil nut and beans?

  • The amount of selenium, copper, phosphorus, magnesium, vitamin B1, vitamin E, iron, zinc, and calcium in brazil nut is higher than in beans.
  • Brazil nut's daily need coverage for selenium is 3477% more.
  • Beans contain 157 times less saturated fat than brazil nut. Brazil nut contains 16.134g of saturated fat, while beans contain 0.103g.
  • Brazil nut has a lower glycemic index (10) than beans (33).

We used Nuts, brazilnuts, dried, unblanched and Beans, baked, canned, no salt added types in this article.

Infographic

Brazil nut vs Beans 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%
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +1075%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +122.6%
Contains more IronIron +737.9%
Contains more CopperCopper +746.1%
Contains more ZincZinc +190%
Contains more PhosphorusPhosphorus +597.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +42500%
Contains less SodiumSodium -66.7%

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%
Beans
Beans
6
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin EVitamin E +3666.7%
Contains more Vitamin B1Vitamin B1 +311.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +342.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin B3Vitamin B3 +45.8%
Contains more Vitamin B6Vitamin B6 +28.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg
~equal in Choline ~30.8mg

All nutrients comparison - raw data values

Nutrient Brazil nut Beans DV% diff.
Selenium 1917µg 4.5µg 3477%
Copper 1.743mg 0.206mg 171%
Polyunsaturated fat 24.399g 0.172g 162%
Fats 67.1g 0.4g 103%
Phosphorus 725mg 104mg 89%
Magnesium 376mg 32mg 82%
Saturated fat 16.134g 0.103g 73%
Monounsaturated fat 23.879g 0.035g 60%
Manganese 1.223mg 53%
Vitamin B1 0.617mg 0.15mg 39%
Vitamin E 5.65mg 0.15mg 37%
Calories 659kcal 105kcal 28%
Iron 2.43mg 0.29mg 27%
Zinc 4.06mg 1.4mg 24%
Protein 14.32g 4.8g 19%
Potassium 659mg 296mg 11%
Calcium 160mg 50mg 11%
Fiber 7.5g 5.5g 8%
Vitamin B5 0.184mg 4%
Carbs 11.74g 20.49g 3%
Vitamin C 0.7mg 3.1mg 3%
Vitamin B6 0.101mg 0.13mg 2%
Vitamin B2 0.035mg 0.06mg 2%
Vitamin B3 0.295mg 0.43mg 1%
Vitamin A 0µg 5µg 1%
Vitamin K 0µg 0.8µg 1%
Folate 22µg 24µg 1%
Net carbs 4.24g 14.99g N/A
Sugar 2.33g 7.78g N/A
Starch 0.25g 0%
Sodium 3mg 1mg 0%
Choline 28.8mg 30.8mg 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
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +198.3%
Contains more FatsFats +16675%
Contains more OtherOther +100%
Contains more CarbsCarbs +74.5%
Contains more WaterWater +2022.8%

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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +68125.7%
Contains more Poly. FatPolyunsaturated fat +14085.5%
Contains less Sat. FatSaturated fat -99.4%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.