Brazil nut vs. Chinese broccoli — In-Depth Nutrition Comparison
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What are the differences between brazil nut and chinese broccoli?
- Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, vitamin E, and zinc; however, chinese broccoli is richer in vitamin K.
- Brazil nut's daily need coverage for selenium is 3483% more.
- Chinese broccoli contains 147 times less saturated fat than brazil nut. Brazil nut contains 16.134g of saturated fat, while chinese broccoli contains 0.11g.
- Brazil nut has a lower glycemic index (10) than chinese broccoli (32).
We used Nuts, brazilnuts, dried, unblanched and Broccoli, chinese, cooked types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +1988.9% |
| Contains more CalciumCalcium | +60% |
| Contains more PotassiumPotassium | +152.5% |
| Contains more IronIron | +333.9% |
| Contains more CopperCopper | +2757.4% |
| Contains more ZincZinc | +941% |
| Contains more PhosphorusPhosphorus | +1668.3% |
| Contains less SodiumSodium | -57.1% |
| Contains more ManganeseManganese | +363.3% |
| Contains more SeleniumSelenium | +147361.5% |
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.
| Contains more Vitamin EVitamin E | +1077.1% |
| Contains more Vitamin B1Vitamin B1 | +549.5% |
| Contains more Vitamin B5Vitamin B5 | +15.7% |
| Contains more Vitamin B6Vitamin B6 | +44.3% |
| Contains more CholineCholine | +13.8% |
| Contains more Vitamin CVitamin C | +3928.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +317.1% |
| Contains more Vitamin B3Vitamin B3 | +48.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 1.3µg | 3483% |
| Copper | 1.743mg | 0.061mg | 187% |
| Polyunsaturated fat | 24.399g | 0.33g | 160% |
| Fats | 67.1g | 0.72g | 102% |
| Phosphorus | 725mg | 41mg | 98% |
| Magnesium | 376mg | 18mg | 85% |
| Saturated fat | 16.134g | 0.11g | 73% |
| Vitamin K | 0µg | 84.8µg | 71% |
| Monounsaturated fat | 23.879g | 0.05g | 60% |
| Vitamin B1 | 0.617mg | 0.095mg | 44% |
| Manganese | 1.223mg | 0.264mg | 42% |
| Vitamin E | 5.65mg | 0.48mg | 34% |
| Zinc | 4.06mg | 0.39mg | 33% |
| Calories | 659kcal | 22kcal | 32% |
| Vitamin C | 0.7mg | 28.2mg | 31% |
| Protein | 14.32g | 1.14g | 26% |
| Iron | 2.43mg | 0.56mg | 23% |
| Fiber | 7.5g | 2.5g | 20% |
| Folate | 22µg | 99µg | 19% |
| Potassium | 659mg | 261mg | 12% |
| Vitamin B2 | 0.035mg | 0.146mg | 9% |
| Vitamin A | 0µg | 82µg | 9% |
| Calcium | 160mg | 100mg | 6% |
| Carbs | 11.74g | 3.81g | 3% |
| Vitamin B6 | 0.101mg | 0.07mg | 2% |
| Vitamin B3 | 0.295mg | 0.437mg | 1% |
| Vitamin B5 | 0.184mg | 0.159mg | 1% |
| Choline | 28.8mg | 25.3mg | 1% |
| Net carbs | 4.24g | 1.31g | N/A |
| Sugar | 2.33g | 0.84g | N/A |
| Starch | 0.25g | 0% | |
| Sodium | 3mg | 7mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
| Contains more ProteinProtein | +1156.1% |
| Contains more FatsFats | +9219.4% |
| Contains more CarbsCarbs | +208.1% |
| Contains more OtherOther | +332.9% |
| Contains more WaterWater | +2635.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
Saturated fat:
Sat. Fat
0.11 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 g
| Contains more Mono. FatMonounsaturated fat | +47658% |
| Contains more Poly. FatPolyunsaturated fat | +7293.6% |
| Contains less Sat. FatSaturated fat | -99.3% |
