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  6. Brazil nut vs. Kidney beans raw

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

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A recap on differences between brazil nut and kidney beans raw

  • Brazil nut is higher in selenium, copper, magnesium, phosphorus, and vitamin E, yet kidney beans raw is higher in folate, iron, fiber, and vitamin B6.
  • Brazil nut covers your daily selenium needs 3480% more than kidney beans raw.
  • Brazil nut contains 134 times more saturated fat than kidney beans raw. While brazil nut contains 16.134g of saturated fat, kidney beans raw contains only 0.12g.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Beans, kidney, all types, mature seeds, raw.

Infographic

Brazil nut vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +168.6%
Contains more CalciumCalcium +11.9%
Contains more CopperCopper +81.9%
Contains more ZincZinc +45.5%
Contains more PhosphorusPhosphorus +78.1%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +19.8%
Contains more SeleniumSelenium +59806.3%
Contains more PotassiumPotassium +113.4%
Contains more IronIron +237.4%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin EVitamin E +2468.2%
Contains more Vitamin B1Vitamin B1 +16.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +542.9%
Contains more Vitamin B2Vitamin B2 +525.7%
Contains more Vitamin B3Vitamin B3 +598.3%
Contains more Vitamin B5Vitamin B5 +323.9%
Contains more Vitamin B6Vitamin B6 +293.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1690.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Kidney beans raw DV% diff.
Selenium 1917µg 3.2µg 3480%
Polyunsaturated fat 24.399g 0.457g 160%
Fats 67.1g 0.83g 102%
Folate 22µg 394µg 93%
Copper 1.743mg 0.958mg 87%
Saturated fat 16.134g 0.12g 73%
Iron 2.43mg 8.2mg 72%
Fiber 7.5g 24.9g 70%
Monounsaturated fat 23.879g 0.064g 60%
Magnesium 376mg 140mg 56%
Phosphorus 725mg 407mg 45%
Vitamin E 5.65mg 0.22mg 36%
Vitamin B6 0.101mg 0.397mg 23%
Potassium 659mg 1406mg 22%
Protein 14.32g 23.58g 19%
Vitamin K 0µg 19µg 16%
Carbs 11.74g 60.01g 16%
Calories 659kcal 333kcal 16%
Vitamin B2 0.035mg 0.219mg 14%
Zinc 4.06mg 2.79mg 12%
Vitamin B5 0.184mg 0.78mg 12%
Vitamin B3 0.295mg 2.06mg 11%
Manganese 1.223mg 1.021mg 9%
Vitamin B1 0.617mg 0.529mg 7%
Choline 28.8mg 5%
Vitamin C 0.7mg 4.5mg 4%
Calcium 160mg 143mg 2%
Sodium 3mg 24mg 1%
Net carbs 4.24g 35.11g N/A
Sugar 2.33g 2.23g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.279mg 0%
Threonine 0.365mg 0.992mg 0%
Isoleucine 0.518mg 1.041mg 0%
Leucine 1.19mg 1.882mg 0%
Lysine 0.49mg 1.618mg 0%
Methionine 1.124mg 0.355mg 0%
Phenylalanine 0.639mg 1.275mg 0%
Valine 0.76mg 1.233mg 0%
Histidine 0.409mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +7984.3%
Contains more ProteinProtein +64.7%
Contains more CarbsCarbs +411.2%
Contains more WaterWater +243.6%
Contains more OtherOther +12%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +37210.9%
Contains more Poly. FatPolyunsaturated fat +5238.9%
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.