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  6. Brazil nut vs. Navy bean raw

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

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The main differences between brazil nut and navy bean raw

  • Brazil nut is richer in selenium, copper, phosphorus, magnesium, manganese, zinc, and vitamin B1, yet navy bean raw is richer in folate and vitamin C.
  • Daily need coverage for selenium for brazil nut is 3484% higher.
  • Brazil nut contains 190 times more saturated fat than navy bean raw. Brazil nut contains 16.134g of saturated fat, while navy bean raw contains 0.085g.
  • Brazil nut has a lower glycemic index than navy bean raw.

Food types used in this article are Nuts, brazilnuts, dried, unblanched and Beans, navy, mature seeds, sprouted, raw.

Infographic

Brazil nut vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +272.3%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +114.7%
Contains more IronIron +25.9%
Contains more CopperCopper +389.6%
Contains more ZincZinc +356.2%
Contains more PhosphorusPhosphorus +625%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +199.8%
Contains more SeleniumSelenium +319400%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +58.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2585.7%
Contains more Vitamin B2Vitamin B2 +514.3%
Contains more Vitamin B3Vitamin B3 +313.6%
Contains more Vitamin B5Vitamin B5 +348.4%
Contains more Vitamin B6Vitamin B6 +89.1%
Contains more FolateFolate +500%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Navy bean raw DV% diff.
Selenium 1917µg 0.6µg 3484%
Polyunsaturated fat 24.399g 0.407g 160%
Copper 1.743mg 0.356mg 154%
Fats 67.1g 0.7g 102%
Phosphorus 725mg 100mg 89%
Saturated fat 16.134g 0.085g 73%
Magnesium 376mg 101mg 65%
Monounsaturated fat 23.879g 0.052g 60%
Vitamin E 5.65mg 38%
Manganese 1.223mg 0.408mg 35%
Calories 659kcal 67kcal 30%
Fiber 7.5g 30%
Zinc 4.06mg 0.89mg 29%
Folate 22µg 132µg 28%
Vitamin C 0.7mg 18.8mg 20%
Vitamin B1 0.617mg 0.39mg 19%
Protein 14.32g 6.15g 16%
Calcium 160mg 15mg 15%
Vitamin B2 0.035mg 0.215mg 14%
Vitamin B5 0.184mg 0.825mg 13%
Potassium 659mg 307mg 10%
Vitamin B6 0.101mg 0.191mg 7%
Vitamin B3 0.295mg 1.22mg 6%
Iron 2.43mg 1.93mg 6%
Choline 28.8mg 5%
Carbs 11.74g 13.05g 0%
Net carbs 4.24g 13.05g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 3mg 13mg 0%
Tryptophan 0.135mg 0.064mg 0%
Threonine 0.365mg 0.258mg 0%
Isoleucine 0.518mg 0.273mg 0%
Leucine 1.19mg 0.442mg 0%
Lysine 0.49mg 0.35mg 0%
Methionine 1.124mg 0.064mg 0%
Phenylalanine 0.639mg 0.31mg 0%
Valine 0.76mg 0.316mg 0%
Histidine 0.409mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +132.8%
Contains more FatsFats +9485.7%
Contains more OtherOther +260%
Contains more CarbsCarbs +11.2%
Contains more WaterWater +2214.3%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +45821.2%
Contains more Poly. FatPolyunsaturated fat +5894.8%
Contains less Sat. FatSaturated fat -99.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.