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  6. Brazil nut vs. Cassava

Brazil nut vs. Cassava — In-Depth Nutrition Comparison

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Important differences between brazil nut and cassava

  • Cassava has less selenium, copper, phosphorus, magnesium, vitamin B1, manganese, vitamin E, zinc, and iron.
  • Brazil nut's daily need coverage for selenium is 3484% more.
  • Brazil nut has 218 times more saturated fat than cassava. Brazil nut has 16.134g of saturated fat, while cassava has 0.074g.
  • Cassava has a higher glycemic index than brazil nut.

The food varieties used in the comparison are Nuts, brazilnuts, dried, unblanched and Cassava, raw.

Infographic

Brazil nut vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +1690.5%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +143.2%
Contains more IronIron +800%
Contains more CopperCopper +1643%
Contains more ZincZinc +1094.1%
Contains more PhosphorusPhosphorus +2585.2%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +218.5%
Contains more SeleniumSelenium +273757.1%

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin EVitamin E +2873.7%
Contains more Vitamin B1Vitamin B1 +609.2%
Contains more Vitamin B5Vitamin B5 +72%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more CholineCholine +21.5%
Contains more Vitamin CVitamin C +2842.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +37.1%
Contains more Vitamin B3Vitamin B3 +189.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +22.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Cassava DV% diff.
Selenium 1917µg 0.7µg 3484%
Copper 1.743mg 0.1mg 183%
Polyunsaturated fat 24.399g 0.048g 162%
Fats 67.1g 0.28g 103%
Phosphorus 725mg 27mg 100%
Magnesium 376mg 21mg 85%
Saturated fat 16.134g 0.074g 73%
Monounsaturated fat 23.879g 0.075g 60%
Vitamin B1 0.617mg 0.087mg 44%
Manganese 1.223mg 0.384mg 36%
Vitamin E 5.65mg 0.19mg 36%
Zinc 4.06mg 0.34mg 34%
Iron 2.43mg 0.27mg 27%
Protein 14.32g 1.36g 26%
Calories 659kcal 160kcal 25%
Fiber 7.5g 1.8g 23%
Vitamin C 0.7mg 20.6mg 22%
Calcium 160mg 16mg 14%
Potassium 659mg 271mg 11%
Carbs 11.74g 38.06g 9%
Vitamin B3 0.295mg 0.854mg 3%
Vitamin K 0µg 1.9µg 2%
Vitamin B5 0.184mg 0.107mg 2%
Choline 28.8mg 23.7mg 1%
Folate 22µg 27µg 1%
Vitamin B2 0.035mg 0.048mg 1%
Vitamin B6 0.101mg 0.088mg 1%
Net carbs 4.24g 36.26g N/A
Sugar 2.33g 1.7g N/A
Starch 0.25g 0%
Sodium 3mg 14mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.135mg 0.019mg 0%
Threonine 0.365mg 0.028mg 0%
Isoleucine 0.518mg 0.027mg 0%
Leucine 1.19mg 0.039mg 0%
Lysine 0.49mg 0.044mg 0%
Methionine 1.124mg 0.011mg 0%
Phenylalanine 0.639mg 0.026mg 0%
Valine 0.76mg 0.035mg 0%
Histidine 0.409mg 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +952.9%
Contains more FatsFats +23864.3%
Contains more OtherOther +451.6%
Contains more CarbsCarbs +224.2%
Contains more WaterWater +1645%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +31738.7%
Contains more Poly. FatPolyunsaturated fat +50731.3%
Contains less Sat. FatSaturated fat -99.5%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.