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  6. Brazil nut vs. Wheat Bread

Brazil nut vs. Wheat Bread — In-Depth Nutrition Comparison

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Summary of differences between brazil nut and wheat Bread

  • Brazil nut has more selenium, copper, phosphorus, magnesium, vitamin E, and zinc; however, wheat Bread is higher in vitamin B3 and vitamin B2.
  • Brazil nut covers your daily need for selenium, 3425% more than wheat Bread.
  • Brazil nut has 24 times more vitamin E than wheat Bread. While brazil nut has 5.65mg of vitamin E, wheat Bread has only 0.24mg.
  • Wheat Bread has less saturated fat.
  • The glycemic index of wheat Bread is higher.

These are the specific foods used in this comparison Nuts, brazilnuts, dried, unblanched and Bread, wheat, toasted.

Infographic

Brazil nut vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +537.3%
Contains more PotassiumPotassium +195.5%
Contains more CopperCopper +780.3%
Contains more ZincZinc +176.2%
Contains more PhosphorusPhosphorus +285.6%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +5639.5%
Contains more IronIron +68.3%
Contains more ManganeseManganese +12.6%
~equal in Calcium ~165mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin EVitamin E +2254.2%
Contains more Vitamin B1Vitamin B1 +40.5%
Contains more CholineCholine +30.3%
Contains more Vitamin B2Vitamin B2 +991.4%
Contains more Vitamin B3Vitamin B3 +2018.6%
Contains more Vitamin B5Vitamin B5 +147.8%
Contains more Vitamin B6Vitamin B6 +51.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +290.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Wheat Bread DV% diff.
Selenium 1917µg 33.4µg 3425%
Copper 1.743mg 0.198mg 172%
Polyunsaturated fat 24.399g 1.72g 151%
Fats 67.1g 4.27g 97%
Phosphorus 725mg 188mg 77%
Magnesium 376mg 59mg 75%
Saturated fat 16.134g 0.989g 69%
Monounsaturated fat 23.879g 1.019g 57%
Vitamin B3 0.295mg 6.25mg 37%
Vitamin E 5.65mg 0.24mg 36%
Vitamin B2 0.035mg 0.382mg 27%
Sodium 3mg 601mg 26%
Zinc 4.06mg 1.47mg 24%
Iron 2.43mg 4.09mg 21%
Calories 659kcal 313kcal 17%
Folate 22µg 86µg 16%
Vitamin B1 0.617mg 0.439mg 15%
Carbs 11.74g 55.77g 15%
Potassium 659mg 223mg 13%
Fiber 7.5g 4.7g 11%
Manganese 1.223mg 1.377mg 7%
Vitamin B5 0.184mg 0.456mg 5%
Vitamin K 0µg 5.7µg 5%
Vitamin B6 0.101mg 0.153mg 4%
Protein 14.32g 12.96g 3%
Vitamin C 0.7mg 0.2mg 1%
Calcium 160mg 165mg 1%
Choline 28.8mg 22.1mg 1%
Net carbs 4.24g 51.07g N/A
Sugar 2.33g 6.42g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.092mg 0%
Threonine 0.365mg 0.299mg 0%
Isoleucine 0.518mg 0.258mg 0%
Leucine 1.19mg 0.461mg 0%
Lysine 0.49mg 0.215mg 0%
Methionine 1.124mg 0.105mg 0%
Phenylalanine 0.639mg 0.315mg 0%
Valine 0.76mg 0.31mg 0%
Histidine 0.409mg 0.15mg 0%
Omega-3 - ALA 0.018g 0.161g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +1471.4%
Contains more OtherOther +23.5%
Contains more CarbsCarbs +375%
Contains more WaterWater +608.5%
~equal in Protein ~12.96g

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +2243.4%
Contains more Poly. FatPolyunsaturated fat +1318.5%
Contains less Sat. FatSaturated fat -93.9%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.