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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

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%

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 Black gram
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated fat 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Black gram
Minerals Daily Need Coverage Score
1208%
Brazil nut
143%
Black gram

Comparison summary

Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 16.02g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.9)
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. 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.