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  6. Brazil nut vs. Beechnuts

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 is 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.
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 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +15900%
Contains more CopperCopper +160.1%
Contains more ZincZinc +1027.8%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -92.1%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +54.3%
~equal in Iron ~2.46mg
~equal in Manganese ~1.341mg

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 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +103%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2114.3%
Contains more Vitamin B2Vitamin B2 +960%
Contains more Vitamin B3Vitamin B3 +197.3%
Contains more Vitamin B5Vitamin B5 +402.7%
Contains more Vitamin B6Vitamin B6 +577.2%
Contains more FolateFolate +413.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Beechnuts DV% diff.
Selenium 1917µg 3485%
Copper 1.743mg 0.67mg 119%
Phosphorus 725mg 0mg 104%
Magnesium 376mg 0mg 90%
Saturated fat 16.134g 5.719g 47%
Vitamin B6 0.101mg 0.684mg 45%
Vitamin E 5.65mg 38%
Zinc 4.06mg 0.36mg 34%
Fiber 7.5g 30%
Polyunsaturated fat 24.399g 20.089g 29%
Fats 67.1g 50g 26%
Vitamin B1 0.617mg 0.304mg 26%
Vitamin B2 0.035mg 0.371mg 26%
Folate 22µg 113µg 23%
Calcium 160mg 1mg 16%
Vitamin C 0.7mg 15.5mg 16%
Protein 14.32g 6.2g 16%
Vitamin B5 0.184mg 0.925mg 15%
Potassium 659mg 1017mg 11%
Carbs 11.74g 33.5g 7%
Monounsaturated fat 23.879g 21.892g 5%
Choline 28.8mg 5%
Manganese 1.223mg 1.341mg 5%
Calories 659kcal 576kcal 4%
Vitamin B3 0.295mg 0.877mg 4%
Sodium 3mg 38mg 2%
Net carbs 4.24g 33.5g N/A
Iron 2.43mg 2.46mg 0%
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.069mg 0%
Threonine 0.365mg 0.221mg 0%
Isoleucine 0.518mg 0.245mg 0%
Leucine 1.19mg 0.367mg 0%
Lysine 0.49mg 0.367mg 0%
Methionine 1.124mg 0.146mg 0%
Phenylalanine 0.639mg 0.262mg 0%
Valine 0.76mg 0.346mg 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% 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 ProteinProtein +131%
Contains more FatsFats +34.2%
Contains more CarbsCarbs +185.3%
Contains more WaterWater +93%
~equal in Other ~3.7g

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
12% 46% 42%
Saturated fat: Sat. Fat 5.719 g
Monounsaturated fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 g
Contains more Poly. FatPolyunsaturated fat +21.5%
Contains less Sat. FatSaturated fat -64.6%
~equal in Monounsaturated fat ~21.892g

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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.