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  6. Brazil nut vs. Chinese cabbage

Brazil nut vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between brazil nut and Chinese cabbage

  • Brazil nut is richer in selenium, copper, phosphorus, magnesium, vitamin B1, and manganese, yet Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K.
  • Daily need coverage for selenium for brazil nut is 3485% higher.
  • Brazil nut contains 598 times more saturated fat than Chinese cabbage. Brazil nut contains 16.134g of saturated fat, while Chinese cabbage contains 0.027g.
  • Brazil nut has a lower glycemic index than Chinese cabbage.

Food types used in this article are Nuts, brazilnuts, dried, unblanched and Cabbage, chinese (pak-choi), raw.

Infographic

Brazil nut vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +1878.9%
Contains more CalciumCalcium +52.4%
Contains more PotassiumPotassium +161.5%
Contains more IronIron +203.8%
Contains more CopperCopper +8200%
Contains more ZincZinc +2036.8%
Contains more PhosphorusPhosphorus +1859.5%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +669.2%
Contains more SeleniumSelenium +383300%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +6177.8%
Contains more Vitamin B1Vitamin B1 +1442.5%
Contains more Vitamin B5Vitamin B5 +109.1%
Contains more CholineCholine +350%
Contains more Vitamin CVitamin C +6328.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +69.5%
Contains more Vitamin B6Vitamin B6 +92.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Chinese cabbage DV% diff.
Selenium 1917µg 0.5µg 3485%
Copper 1.743mg 0.021mg 191%
Polyunsaturated fat 24.399g 0.096g 162%
Fats 67.1g 0.2g 103%
Phosphorus 725mg 37mg 98%
Magnesium 376mg 19mg 85%
Saturated fat 16.134g 0.027g 73%
Monounsaturated fat 23.879g 0.015g 60%
Vitamin C 0.7mg 45mg 49%
Vitamin B1 0.617mg 0.04mg 48%
Manganese 1.223mg 0.159mg 46%
Vitamin K 0µg 45.5µg 38%
Vitamin E 5.65mg 0.09mg 37%
Zinc 4.06mg 0.19mg 35%
Calories 659kcal 13kcal 32%
Fiber 7.5g 1g 26%
Protein 14.32g 1.5g 26%
Vitamin A 0µg 223µg 25%
Iron 2.43mg 0.8mg 20%
Potassium 659mg 252mg 12%
Folate 22µg 66µg 11%
Vitamin B6 0.101mg 0.194mg 7%
Calcium 160mg 105mg 6%
Choline 28.8mg 6.4mg 4%
Vitamin B2 0.035mg 0.07mg 3%
Sodium 3mg 65mg 3%
Carbs 11.74g 2.18g 3%
Vitamin B5 0.184mg 0.088mg 2%
Vitamin B3 0.295mg 0.5mg 1%
Net carbs 4.24g 1.18g N/A
Sugar 2.33g 1.18g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.015mg 0%
Threonine 0.365mg 0.049mg 0%
Isoleucine 0.518mg 0.085mg 0%
Leucine 1.19mg 0.088mg 0%
Lysine 0.49mg 0.089mg 0%
Methionine 1.124mg 0.009mg 0%
Phenylalanine 0.639mg 0.044mg 0%
Valine 0.76mg 0.066mg 0%
Histidine 0.409mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +854.7%
Contains more FatsFats +33450%
Contains more CarbsCarbs +438.5%
Contains more OtherOther +327.5%
Contains more WaterWater +2687.1%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +159093.3%
Contains more Poly. FatPolyunsaturated fat +25315.6%
Contains less Sat. FatSaturated fat -99.8%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.