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Brazil nut vs. Beechnuts — In-Depth Nutrition Comparison

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A recap on differences between Brazil nut and Beechnuts

  • Brazil nut is higher in Copper, Phosphorus, Magnesium, Zinc, and Vitamin B1, yet Beechnuts are higher in Vitamin B6, Vitamin B2, Folate, and Vitamin C.
  • Brazil nut covers your daily Copper needs 119% more than Beechnuts.
  • The amount of Saturated Fat in Beechnuts are lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Nuts, beechnuts, dried.

Infographic

Brazil nut vs Beechnuts 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 +15900%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -92.1%
Contains more Zinc +1027.8%
Contains more Copper +160.1%
Contains more Potassium +54.3%
Equal in Iron - 2.46
Equal in Manganese - 1.341
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 1% 93% 0% 0% 90% 5% 10% 224% 175% 0%
Contains more Calcium +15900%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -92.1%
Contains more Zinc +1027.8%
Contains more Copper +160.1%
Contains more Potassium +54.3%
Equal in Iron - 2.46
Equal in Manganese - 1.341

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 +103%
Contains more Vitamin C +2114.3%
Contains more Vitamin B2 +960%
Contains more Vitamin B3 +197.3%
Contains more Vitamin B5 +402.7%
Contains more Vitamin B6 +577.2%
Contains more Folate +413.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 16% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 52% 76% 86% 17% 56% 158% 85% 0% 0% 0%
Contains more Vitamin B1 +103%
Contains more Vitamin C +2114.3%
Contains more Vitamin B2 +960%
Contains more Vitamin B3 +197.3%
Contains more Vitamin B5 +402.7%
Contains more Vitamin B6 +577.2%
Contains more Folate +413.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +131%
Contains more Fats +34.2%
Contains more Carbs +185.3%
Contains more Water +93%
Equal in Other - 3.7
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% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Contains more Protein +131%
Contains more Fats +34.2%
Contains more Carbs +185.3%
Contains more Water +93%
Equal in Other - 3.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +21.5%
Contains less Saturated Fat -64.6%
Equal in Monounsaturated Fat - 21.892
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
12% 46% 42%
Saturated Fat: 5.719 g
Monounsaturated Fat: 21.892 g
Polyunsaturated fat: 20.089 g
Contains more Polyunsaturated fat +21.5%
Contains less Saturated Fat -64.6%
Equal in Monounsaturated Fat - 21.892

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

All nutrients comparison - raw data values

Nutrient Brazil nut Beechnuts Opinion
Net carbs 4.24g 33.5g Beechnuts
Protein 14.32g 6.2g Brazil nut
Fats 67.1g 50g Brazil nut
Carbs 11.74g 33.5g Beechnuts
Calories 659kcal 576kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g Beechnuts
Fiber 7.5g Brazil nut
Calcium 160mg 1mg Brazil nut
Iron 2.43mg 2.46mg Beechnuts
Magnesium 376mg 0mg Brazil nut
Phosphorus 725mg 0mg Brazil nut
Potassium 659mg 1017mg Beechnuts
Sodium 3mg 38mg Brazil nut
Zinc 4.06mg 0.36mg Brazil nut
Copper 1.743mg 0.67mg Brazil nut
Manganese 1.223mg 1.341mg Beechnuts
Selenium 1917µg Brazil nut
Vitamin E 5.65mg Brazil nut
Vitamin C 0.7mg 15.5mg Beechnuts
Vitamin B1 0.617mg 0.304mg Brazil nut
Vitamin B2 0.035mg 0.371mg Beechnuts
Vitamin B3 0.295mg 0.877mg Beechnuts
Vitamin B5 0.184mg 0.925mg Beechnuts
Vitamin B6 0.101mg 0.684mg Beechnuts
Folate 22µg 113µg Beechnuts
Choline 28.8mg Brazil nut
Tryptophan 0.135mg 0.069mg Brazil nut
Threonine 0.365mg 0.221mg Brazil nut
Isoleucine 0.518mg 0.245mg Brazil nut
Leucine 1.19mg 0.367mg Brazil nut
Lysine 0.49mg 0.367mg Brazil nut
Methionine 1.124mg 0.146mg Brazil nut
Phenylalanine 0.639mg 0.262mg Brazil nut
Valine 0.76mg 0.346mg Brazil nut
Histidine 0.409mg 0.172mg Brazil nut
Saturated Fat 16.134g 5.719g Beechnuts
Monounsaturated Fat 23.879g 21.892g Brazil nut
Polyunsaturated fat 24.399g 20.089g 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 Beechnuts
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
27%
Brazil nut
41%
Beechnuts
Minerals Daily Need Coverage Score
1208%
Brazil nut
60%
Beechnuts

Comparison summary

Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 35mg)
Which food is lower in Sugar?
Beechnuts
Beechnuts is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Beechnuts
Beechnuts is lower in Saturated Fat (difference - 10.415g)
Which food is lower in glycemic index?
Beechnuts
Beechnuts is lower in glycemic index (difference - 10)
Which food is cheaper?
Beechnuts
Beechnuts is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.