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  6. Brazil nut vs. Black gram

Brazil nut vs. Black gram — In-Depth Nutrition Comparison

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Differences between brazil nut and black gram

  • Brazil nut has more selenium, copper, phosphorus, vitamin B1, and magnesium, while black gram has more iron, folate, fiber, and vitamin B2.
  • Brazil nut's daily need coverage for selenium is 3471% higher.
  • Black gram contains 142 times less saturated fat than brazil nut. Brazil nut contains 16.134g of saturated fat, while black gram contains 0.114g.
  • Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of black gram is 43.

The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Mungo beans, mature seeds, raw.

Infographic

Brazil nut vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +40.8%
Contains more CalciumCalcium +15.9%
Contains more CopperCopper +77.7%
Contains more ZincZinc +21.2%
Contains more PhosphorusPhosphorus +91.3%
Contains less SodiumSodium -92.1%
Contains more SeleniumSelenium +23278%
Contains more PotassiumPotassium +49.2%
Contains more IronIron +211.5%
Contains more ManganeseManganese +24.9%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +126%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +625.7%
Contains more Vitamin B3Vitamin B3 +390.5%
Contains more Vitamin B5Vitamin B5 +392.4%
Contains more Vitamin B6Vitamin B6 +178.2%
Contains more FolateFolate +881.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Black gram DV% diff.
Selenium 1917µg 8.2µg 3471%
Polyunsaturated fat 24.399g 1.071g 156%
Fats 67.1g 1.64g 101%
Copper 1.743mg 0.981mg 85%
Saturated fat 16.134g 0.114g 73%
Iron 2.43mg 7.57mg 64%
Monounsaturated fat 23.879g 0.085g 59%
Phosphorus 725mg 379mg 49%
Folate 22µg 216µg 49%
Fiber 7.5g 18.3g 43%
Vitamin E 5.65mg 38%
Vitamin B1 0.617mg 0.273mg 29%
Magnesium 376mg 267mg 26%
Protein 14.32g 25.21g 22%
Vitamin B2 0.035mg 0.254mg 17%
Calories 659kcal 341kcal 16%
Carbs 11.74g 58.99g 16%
Vitamin B5 0.184mg 0.906mg 14%
Vitamin B6 0.101mg 0.281mg 14%
Manganese 1.223mg 1.527mg 13%
Potassium 659mg 983mg 10%
Vitamin B3 0.295mg 1.447mg 7%
Zinc 4.06mg 3.35mg 6%
Choline 28.8mg 5%
Sodium 3mg 38mg 2%
Calcium 160mg 138mg 2%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 40.69g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.135mg 0.263mg 0%
Threonine 0.365mg 0.875mg 0%
Isoleucine 0.518mg 1.287mg 0%
Leucine 1.19mg 2.089mg 0%
Lysine 0.49mg 1.674mg 0%
Methionine 1.124mg 0.367mg 0%
Phenylalanine 0.639mg 1.473mg 0%
Valine 0.76mg 1.416mg 0%
Histidine 0.409mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +3991.5%
Contains more ProteinProtein +76%
Contains more CarbsCarbs +402.5%
Contains more WaterWater +215.8%
~equal in Other ~3.36g

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +27992.9%
Contains more Poly. FatPolyunsaturated fat +2178.2%
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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.