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  6. Brazil nut vs. Kidney beans

Brazil nut vs. Kidney beans — In-Depth Nutrition Comparison

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What are the main differences between Brazil nut and Kidney beans?

  • Brazil nut is richer in Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Vitamin E , Manganese, and Zinc, while Kidney beans is higher in Folate.
  • Brazil nut's daily need coverage for Selenium is 3483% higher.
  • Kidney beans has 221 times less Saturated Fat than Brazil nut. Brazil nut has 16.134g of Saturated Fat, while Kidney beans has 0.073g.

We used Nuts, brazilnuts, dried, unblanched and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Brazil nut vs Kidney 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.
Brazil nut
Brazil nut
9
:
1
Kidney beans
Kidney beans
Contains more Calcium +357.1%
Contains more Magnesium +795.2%
Contains more Phosphorus +425.4%
Contains more Potassium +62.7%
Contains more Zinc +306%
Contains more Copper +706.9%
Contains more Manganese +184.4%
Contains more Selenium +174172.7%
Contains less Sodium -66.7%
Equal in Iron - 2.22
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +357.1%
Contains more Magnesium +795.2%
Contains more Phosphorus +425.4%
Contains more Potassium +62.7%
Contains more Zinc +306%
Contains more Copper +706.9%
Contains more Manganese +184.4%
Contains more Selenium +174172.7%
Contains less Sodium -66.7%
Equal in Iron - 2.22

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.
Brazil nut
Brazil nut
2
:
7
Kidney beans
Kidney beans
Contains more Vitamin E +18733.3%
Contains more Vitamin B1 +285.6%
Contains more Vitamin C +71.4%
Contains more Vitamin B2 +65.7%
Contains more Vitamin B3 +95.9%
Contains more Vitamin B5 +19.6%
Contains more Vitamin B6 +18.8%
Contains more Folate +490.9%
Contains more Vitamin K +∞%
Brazil nut
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%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin E +18733.3%
Contains more Vitamin B1 +285.6%
Contains more Vitamin C +71.4%
Contains more Vitamin B2 +65.7%
Contains more Vitamin B3 +95.9%
Contains more Vitamin B5 +19.6%
Contains more Vitamin B6 +18.8%
Contains more Folate +490.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
3
:
2
Kidney beans
Kidney beans
Contains more Protein +65.2%
Contains more Fats +13320%
Contains more Other +213.8%
Contains more Carbs +94.2%
Contains more Water +1857.3%
Brazil nut
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
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +65.2%
Contains more Fats +13320%
Contains more Other +213.8%
Contains more Carbs +94.2%
Contains more Water +1857.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +61128.2%
Contains more Polyunsaturated fat +8676.6%
Contains less Saturated Fat -99.5%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +61128.2%
Contains more Polyunsaturated fat +8676.6%
Contains less Saturated Fat -99.5%

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 Kidney beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Kidney beans Opinion
Net carbs 4.24g 16.4g Kidney beans
Protein 14.32g 8.67g Brazil nut
Fats 67.1g 0.5g Brazil nut
Carbs 11.74g 22.8g Kidney beans
Calories 659kcal 127kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g 0.32g Kidney beans
Fiber 7.5g 6.4g Brazil nut
Calcium 160mg 35mg Brazil nut
Iron 2.43mg 2.22mg Brazil nut
Magnesium 376mg 42mg Brazil nut
Phosphorus 725mg 138mg Brazil nut
Potassium 659mg 405mg Brazil nut
Sodium 3mg 1mg Kidney beans
Zinc 4.06mg 1mg Brazil nut
Copper 1.743mg 0.216mg Brazil nut
Manganese 1.223mg 0.43mg Brazil nut
Selenium 1917µg 1.1µg Brazil nut
Vitamin E 5.65mg 0.03mg Brazil nut
Vitamin C 0.7mg 1.2mg Kidney beans
Vitamin B1 0.617mg 0.16mg Brazil nut
Vitamin B2 0.035mg 0.058mg Kidney beans
Vitamin B3 0.295mg 0.578mg Kidney beans
Vitamin B5 0.184mg 0.22mg Kidney beans
Vitamin B6 0.101mg 0.12mg Kidney beans
Folate 22µg 130µg Kidney beans
Vitamin K 0µg 8.4µg Kidney beans
Tryptophan 0.135mg 0.104mg Brazil nut
Threonine 0.365mg 0.319mg Brazil nut
Isoleucine 0.518mg 0.41mg Brazil nut
Leucine 1.19mg 0.736mg Brazil nut
Lysine 0.49mg 0.607mg Kidney beans
Methionine 1.124mg 0.113mg Brazil nut
Phenylalanine 0.639mg 0.511mg Brazil nut
Valine 0.76mg 0.5mg Brazil nut
Histidine 0.409mg 0.238mg Brazil nut
Saturated Fat 16.134g 0.073g Kidney beans
Monounsaturated Fat 23.879g 0.039g Brazil nut
Polyunsaturated fat 24.399g 0.278g 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 Kidney beans
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
19%
Kidney beans
Minerals Daily Need Coverage Score
1208%
Brazil nut
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 16.061g)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $2.2)
Which food is richer in vitamins?
Kidney beans
Kidney beans is relatively richer in vitamins
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 12)
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)

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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.