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

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What are the differences between Brazil nut and Broad bean?

  • Brazil nut is higher in Selenium, Copper, Phosphorus, Magnesium, Manganese, Vitamin B1, Zinc, and Fiber, however, Broad bean is richer in Vitamin C.
  • Brazil nut's daily need coverage for Selenium is 3484% more.
  • Broad bean contains 114 times less Saturated Fat than Brazil nut. Brazil nut contains 16.134g of Saturated Fat, while Broad bean contains 0.142g.

We used Nuts, brazilnuts, dried, unblanched and Broadbeans, immature seeds, cooked, boiled, drained, without salt types in this article.

Infographic

Brazil nut vs Broad 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.
Contains more Calcium +788.9%
Contains more Iron +62%
Contains more Magnesium +1112.9%
Contains more Phosphorus +893.2%
Contains more Potassium +241.5%
Contains less Sodium -92.7%
Contains more Zinc +763.8%
Contains more Copper +2805%
Contains more Manganese +368.6%
Contains more Selenium +191600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Contains more Calcium +788.9%
Contains more Iron +62%
Contains more Magnesium +1112.9%
Contains more Phosphorus +893.2%
Contains more Potassium +241.5%
Contains less Sodium -92.7%
Contains more Zinc +763.8%
Contains more Copper +2805%
Contains more Manganese +368.6%
Contains more Selenium +191600%

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 B1 +382%
Contains more Vitamin B5 +178.8%
Contains more Vitamin B6 +248.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +2728.6%
Contains more Vitamin B2 +157.1%
Contains more Vitamin B3 +306.8%
Contains more Folate +163.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Contains more Vitamin B1 +382%
Contains more Vitamin B5 +178.8%
Contains more Vitamin B6 +248.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +2728.6%
Contains more Vitamin B2 +157.1%
Contains more Vitamin B3 +306.8%
Contains more Folate +163.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +198.3%
Contains more Fats +13320%
Contains more Carbs +16.2%
Contains more Other +280%
Contains more Water +2347.4%
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
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more Protein +198.3%
Contains more Fats +13320%
Contains more Carbs +16.2%
Contains more Other +280%
Contains more Water +2347.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +119295%
Contains more Polyunsaturated fat +7952.5%
Contains less Saturated Fat -99.1%
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Contains more Monounsaturated Fat +119295%
Contains more Polyunsaturated fat +7952.5%
Contains less Saturated Fat -99.1%

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 Broad bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Broad bean Opinion
Net carbs 4.24g 6.5g Broad bean
Protein 14.32g 4.8g Brazil nut
Fats 67.1g 0.5g Brazil nut
Carbs 11.74g 10.1g Brazil nut
Calories 659kcal 62kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g Broad bean
Fiber 7.5g 3.6g Brazil nut
Calcium 160mg 18mg Brazil nut
Iron 2.43mg 1.5mg Brazil nut
Magnesium 376mg 31mg Brazil nut
Phosphorus 725mg 73mg Brazil nut
Potassium 659mg 193mg Brazil nut
Sodium 3mg 41mg Brazil nut
Zinc 4.06mg 0.47mg Brazil nut
Copper 1.743mg 0.06mg Brazil nut
Manganese 1.223mg 0.261mg Brazil nut
Selenium 1917µg 1µg Brazil nut
Vitamin A 0IU 270IU Broad bean
Vitamin A RAE 0µg 14µg Broad bean
Vitamin E 5.65mg Brazil nut
Vitamin C 0.7mg 19.8mg Broad bean
Vitamin B1 0.617mg 0.128mg Brazil nut
Vitamin B2 0.035mg 0.09mg Broad bean
Vitamin B3 0.295mg 1.2mg Broad bean
Vitamin B5 0.184mg 0.066mg Brazil nut
Vitamin B6 0.101mg 0.029mg Brazil nut
Folate 22µg 58µg Broad bean
Tryptophan 0.135mg 0.048mg Brazil nut
Threonine 0.365mg 0.178mg Brazil nut
Isoleucine 0.518mg 0.215mg Brazil nut
Leucine 1.19mg 0.37mg Brazil nut
Lysine 0.49mg 0.313mg Brazil nut
Methionine 1.124mg 0.037mg Brazil nut
Phenylalanine 0.639mg 0.195mg Brazil nut
Valine 0.76mg 0.235mg Brazil nut
Histidine 0.409mg 0.115mg Brazil nut
Saturated Fat 16.134g 0.142g Broad bean
Monounsaturated Fat 23.879g 0.02g Brazil nut
Polyunsaturated fat 24.399g 0.303g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Broad bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Brazil nut
18%
Broad bean
Minerals Daily Need Coverage Score
1208%
Brazil nut
21%
Broad bean

Comparison summary

Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 15.992g)
Which food is cheaper?
Broad bean
Broad bean is cheaper (difference - $2.8)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 38mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 69)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.