Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Brazil nut
  5. Compare
  6. Brazil nut vs. Chard raw

Brazil nut vs. Chard raw — In-Depth Nutrition Comparison

Compare

A recap on differences between brazil nut and chard raw

  • Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, and zinc, yet chard raw is higher in vitamin K and vitamin A.
  • Brazil nut covers your daily selenium needs 3484% more than chard raw.
  • Brazil nut contains 538 times more saturated fat than chard raw. While brazil nut contains 16.134g of saturated fat, chard raw contains only 0.03g.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Chard, swiss, raw.

Infographic

Brazil nut vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +364.2%
Contains more CalciumCalcium +213.7%
Contains more PotassiumPotassium +73.9%
Contains more IronIron +35%
Contains more CopperCopper +873.7%
Contains more ZincZinc +1027.8%
Contains more PhosphorusPhosphorus +1476.1%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +234.2%
Contains more SeleniumSelenium +212900%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin EVitamin E +198.9%
Contains more Vitamin B1Vitamin B1 +1442.5%
Contains more FolateFolate +57.1%
Contains more CholineCholine +60%
Contains more Vitamin CVitamin C +4185.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +157.1%
Contains more Vitamin B3Vitamin B3 +35.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.172mg
~equal in Vitamin B6 ~0.099mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Chard raw DV% diff.
Selenium 1917µg 0.9µg 3484%
Vitamin K 0µg 830µg 692%
Copper 1.743mg 0.179mg 174%
Polyunsaturated fat 24.399g 0.07g 162%
Fats 67.1g 0.2g 103%
Phosphorus 725mg 46mg 97%
Saturated fat 16.134g 0.03g 73%
Magnesium 376mg 81mg 70%
Monounsaturated fat 23.879g 0.04g 60%
Vitamin B1 0.617mg 0.04mg 48%
Manganese 1.223mg 0.366mg 37%
Vitamin A 0µg 306µg 34%
Zinc 4.06mg 0.36mg 34%
Vitamin C 0.7mg 30mg 33%
Calories 659kcal 19kcal 32%
Protein 14.32g 1.8g 25%
Vitamin E 5.65mg 1.89mg 25%
Fiber 7.5g 1.6g 24%
Calcium 160mg 51mg 11%
Sodium 3mg 213mg 9%
Iron 2.43mg 1.8mg 8%
Potassium 659mg 379mg 8%
Vitamin B2 0.035mg 0.09mg 4%
Carbs 11.74g 3.74g 3%
Folate 22µg 14µg 2%
Choline 28.8mg 18mg 2%
Vitamin B3 0.295mg 0.4mg 1%
Net carbs 4.24g 2.14g N/A
Sugar 2.33g 1.1g N/A
Starch 0.25g 0%
Vitamin B5 0.184mg 0.172mg 0%
Vitamin B6 0.101mg 0.099mg 0%
Tryptophan 0.135mg 0.017mg 0%
Threonine 0.365mg 0.083mg 0%
Isoleucine 0.518mg 0.147mg 0%
Leucine 1.19mg 0.13mg 0%
Lysine 0.49mg 0.099mg 0%
Methionine 1.124mg 0.019mg 0%
Phenylalanine 0.639mg 0.11mg 0%
Valine 0.76mg 0.11mg 0%
Histidine 0.409mg 0.036mg 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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +695.6%
Contains more FatsFats +33450%
Contains more CarbsCarbs +213.9%
Contains more OtherOther +113.8%
Contains more WaterWater +2609.4%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +59597.5%
Contains more Poly. FatPolyunsaturated fat +34755.7%
Contains less Sat. FatSaturated fat -99.8%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.