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  6. Brazil nut vs. Broad bean raw

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

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Differences between brazil nut and broad bean raw

  • Brazil nut has more selenium, copper, phosphorus, magnesium, vitamin B1, vitamin E, and zinc, while broad bean raw has more vitamin K and folate.
  • Brazil nut's daily need coverage for selenium is 3484% higher.
  • Broad bean raw contains 137 times less saturated fat than brazil nut. Brazil nut contains 16.134g of saturated fat, while broad bean raw contains 0.118g.
  • Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of broad bean raw is 79.

The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Beans, fava, in pod, raw.

Infographic

Brazil nut vs Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +1039.4%
Contains more CalciumCalcium +332.4%
Contains more PotassiumPotassium +98.5%
Contains more IronIron +56.8%
Contains more CopperCopper +333.6%
Contains more ZincZinc +306%
Contains more PhosphorusPhosphorus +462%
Contains less SodiumSodium -88%
Contains more ManganeseManganese +85%
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin EVitamin E +387.1%
Contains more Vitamin B1Vitamin B1 +363.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +428.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +728.6%
Contains more Vitamin B3Vitamin B3 +662.4%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +572.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.104mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Broad bean raw DV% diff.
Selenium 1917µg 0.8µg 3484%
Polyunsaturated fat 24.399g 0.342g 160%
Copper 1.743mg 0.402mg 149%
Fats 67.1g 0.73g 102%
Phosphorus 725mg 129mg 85%
Magnesium 376mg 33mg 82%
Saturated fat 16.134g 0.118g 73%
Monounsaturated fat 23.879g 0.104g 59%
Vitamin B1 0.617mg 0.133mg 40%
Vitamin K 0µg 40.9µg 34%
Folate 22µg 148µg 32%
Vitamin E 5.65mg 1.16mg 30%
Calories 659kcal 88kcal 29%
Zinc 4.06mg 1mg 28%
Manganese 1.223mg 0.661mg 24%
Vitamin B2 0.035mg 0.29mg 20%
Protein 14.32g 7.92g 13%
Calcium 160mg 37mg 12%
Vitamin B3 0.295mg 2.249mg 12%
Iron 2.43mg 1.55mg 11%
Potassium 659mg 332mg 10%
Choline 28.8mg 5%
Vitamin C 0.7mg 3.7mg 3%
Vitamin A 0µg 17µg 2%
Carbs 11.74g 17.63g 2%
Sodium 3mg 25mg 1%
Vitamin B5 0.184mg 0.225mg 1%
Net carbs 4.24g 10.13g N/A
Sugar 2.33g 9.21g N/A
Fiber 7.5g 7.5g 0%
Starch 0.25g 0%
Vitamin B6 0.101mg 0.104mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +80.8%
Contains more FatsFats +9091.8%
Contains more OtherOther +205.4%
Contains more CarbsCarbs +50.2%
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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +22860.6%
Contains more Poly. FatPolyunsaturated fat +7034.2%
Contains less Sat. FatSaturated fat -99.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.