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  6. Brazil nut vs. Adzuki bean

Brazil nut vs. Adzuki bean — In-Depth Nutrition Comparison

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How are brazil nut and adzuki bean different?

  • Brazil nut is higher in selenium, copper, magnesium, and phosphorus; however, adzuki bean is richer in folate, iron, vitamin B5, manganese, and fiber.
  • Daily need coverage for selenium for brazil nut is 3480% higher.
  • Brazil nut contains 84 times more saturated fat than adzuki bean. While brazil nut contains 16.134g of saturated fat, adzuki bean contains only 0.191g.
  • Brazil nut has a lower glycemic index (10) than adzuki bean (29).

Nuts, brazilnuts, dried, unblanched and Beans, adzuki, mature seeds, raw are the varieties used in this article.

Infographic

Brazil nut vs Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more MagnesiumMagnesium +196.1%
Contains more CalciumCalcium +142.4%
Contains more CopperCopper +59.3%
Contains more PhosphorusPhosphorus +90.3%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +61738.7%
Contains more PotassiumPotassium +90.3%
Contains more IronIron +104.9%
Contains more ZincZinc +24.1%
Contains more ManganeseManganese +41.5%

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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +35.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +528.6%
Contains more Vitamin B3Vitamin B3 +791.5%
Contains more Vitamin B5Vitamin B5 +699.5%
Contains more Vitamin B6Vitamin B6 +247.5%
Contains more FolateFolate +2727.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Adzuki bean DV% diff.
Selenium 1917µg 3.1µg 3480%
Polyunsaturated fat 24.399g 0.113g 162%
Folate 22µg 622µg 150%
Fats 67.1g 0.53g 102%
Copper 1.743mg 1.094mg 72%
Saturated fat 16.134g 0.191g 72%
Monounsaturated fat 23.879g 0.05g 60%
Magnesium 376mg 127mg 59%
Phosphorus 725mg 381mg 49%
Vitamin E 5.65mg 38%
Iron 2.43mg 4.98mg 32%
Vitamin B5 0.184mg 1.471mg 26%
Manganese 1.223mg 1.73mg 22%
Fiber 7.5g 12.7g 21%
Vitamin B6 0.101mg 0.351mg 19%
Potassium 659mg 1254mg 18%
Carbs 11.74g 62.9g 17%
Calories 659kcal 329kcal 17%
Vitamin B3 0.295mg 2.63mg 15%
Vitamin B2 0.035mg 0.22mg 14%
Vitamin B1 0.617mg 0.455mg 14%
Protein 14.32g 19.87g 11%
Zinc 4.06mg 5.04mg 9%
Calcium 160mg 66mg 9%
Choline 28.8mg 5%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 50.2g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 3mg 5mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.135mg 0.191mg 0%
Threonine 0.365mg 0.674mg 0%
Isoleucine 0.518mg 0.791mg 0%
Leucine 1.19mg 1.668mg 0%
Lysine 0.49mg 1.497mg 0%
Methionine 1.124mg 0.21mg 0%
Phenylalanine 0.639mg 1.052mg 0%
Valine 0.76mg 1.023mg 0%
Histidine 0.409mg 0.524mg 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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +12560.4%
Contains more ProteinProtein +38.8%
Contains more CarbsCarbs +435.8%
Contains more WaterWater +293%
~equal in Other ~3.26g

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +47658%
Contains more Poly. FatPolyunsaturated fat +21492%
Contains less Sat. FatSaturated fat -98.8%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.