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Brazil nut vs. Brown sugar — In-Depth Nutrition Comparison

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Important differences between brazil nut and brown sugar

  • Brown sugar has less selenium, copper, phosphorus, magnesium, vitamin B1, manganese, vitamin E, zinc, and fiber.
  • Brazil nut's daily need coverage for selenium is 3483% more.
  • Brown sugar has a higher glycemic index than brazil nut.

The food varieties used in the comparison are Nuts, brazilnuts, dried, unblanched and Sugars, brown.

Infographic

Brazil nut vs Brown sugar 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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +4077.8%
Contains more CalciumCalcium +92.8%
Contains more PotassiumPotassium +395.5%
Contains more IronIron +242.3%
Contains more CopperCopper +3608.5%
Contains more ZincZinc +13433.3%
Contains more PhosphorusPhosphorus +18025%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +1810.9%
Contains more SeleniumSelenium +159650%

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% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +168.2%
Contains more Vitamin B5Vitamin B5 +39.4%
Contains more Vitamin B6Vitamin B6 +146.3%
Contains more FolateFolate +2100%
Contains more CholineCholine +1152.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +11833.3%
Contains more FatsFats +∞%
Contains more WaterWater +155.2%
Contains more OtherOther +660%
Contains more CarbsCarbs +735.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
97%
Starch: 0 g
Sucrose: 94.56 g
Glucose: 1.35 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3958.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Brown sugar
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Brown sugar DV% diff.
Selenium 1917µg 1.2µg 3483%
Copper 1.743mg 0.047mg 188%
Polyunsaturated fat 24.399g 0g 163%
Phosphorus 725mg 4mg 103%
Fats 67.1g 0g 103%
Magnesium 376mg 9mg 87%
Saturated fat 16.134g 0g 73%
Monounsaturated fat 23.879g 0g 60%
Vitamin B1 0.617mg 0mg 51%
Manganese 1.223mg 0.064mg 50%
Vitamin E 5.65mg 0mg 38%
Zinc 4.06mg 0.03mg 37%
Fiber 7.5g 0g 30%
Carbs 11.74g 98.09g 29%
Protein 14.32g 0.12g 28%
Iron 2.43mg 0.71mg 22%
Potassium 659mg 133mg 15%
Calories 659kcal 380kcal 14%
Calcium 160mg 83mg 8%
Choline 28.8mg 2.3mg 5%
Folate 22µg 1µg 5%
Vitamin B6 0.101mg 0.041mg 5%
Vitamin B2 0.035mg 0mg 3%
Vitamin B5 0.184mg 0.132mg 1%
Fructose 0g 1.11g 1%
Sodium 3mg 28mg 1%
Vitamin C 0.7mg 0mg 1%
Vitamin B3 0.295mg 0.11mg 1%
Net carbs 4.24g 98.09g N/A
Sugar 2.33g 97.02g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 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 Brown sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
2%
Brown sugar
Minerals Daily Need Coverage Score
1208%
Brazil nut
11%
Brown sugar

Comparison summary

Which food is lower in Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 16.134g)
Which food is cheaper?
Brown sugar
Brown sugar is cheaper (difference - $3.4)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 94.69g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 61)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
Brazil nut
Brazil nut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.