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Brazil nut vs Cocoa solids - In-Depth Nutrition Comparison

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Summary of differences between Brazil nut and Cocoa solids

  • Brazil nut has more Selenium, Vitamin B1, and Vitamin E , however Cocoa solids are higher in Copper, Iron, Fiber, Manganese, Magnesium, and Potassium.
  • Brazil nut covers your daily need of Selenium 3459% more than Cocoa solids.
  • Brazil nut has 57 times more Vitamin E than Cocoa solids. While Brazil nut has 5.65mg of Vitamin E , Cocoa solids have only 0.1mg.
  • Cocoa solids have less Saturated Fat.

These are the specific foods used in this comparison Nuts, brazilnuts, dried, unblanched and Cocoa, dry powder, unsweetened.

Infographic

Brazil nut vs Cocoa solids 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +25%
Contains less Sodium -85.7%
Contains more Iron +470.4%
Contains more Magnesium +32.7%
Contains more Potassium +131.3%
Contains more Zinc +67.7%
Contains more Copper +117.3%
Equal in Phosphorus - 734
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 520% 357% 315% 135% 3% 186% 1263%
Contains more Calcium +25%
Contains less Sodium -85.7%
Contains more Iron +470.4%
Contains more Magnesium +32.7%
Contains more Potassium +131.3%
Contains more Zinc +67.7%
Contains more Copper +117.3%
Equal in Phosphorus - 734

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +5550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +691%
Contains more Vitamin B2 +588.6%
Contains more Vitamin B3 +640.7%
Contains more Vitamin B5 +38%
Contains more Vitamin B6 +16.8%
Contains more Folate +45.5%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Contains more Vitamin E +5550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +691%
Contains more Vitamin B2 +588.6%
Contains more Vitamin B3 +640.7%
Contains more Vitamin B5 +38%
Contains more Vitamin B6 +16.8%
Contains more Folate +45.5%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brazil nut Cocoa solids
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Cocoa solids Opinion
Net carbs 4.24g 20.9g Cocoa solids
Protein 14.32g 19.6g Cocoa solids
Fats 67.1g 13.7g Brazil nut
Carbs 11.74g 57.9g Cocoa solids
Calories 659kcal 228kcal Brazil nut
Starch 0.25g g Brazil nut
Fructose 0g g Brazil nut
Sugar 2.33g 1.75g Cocoa solids
Fiber 7.5g 37g Cocoa solids
Calcium 160mg 128mg Brazil nut
Iron 2.43mg 13.86mg Cocoa solids
Magnesium 376mg 499mg Cocoa solids
Phosphorus 725mg 734mg Cocoa solids
Potassium 659mg 1524mg Cocoa solids
Sodium 3mg 21mg Brazil nut
Zinc 4.06mg 6.81mg Cocoa solids
Copper 1.743mg 3.788mg Cocoa solids
Vitamin A 0IU 0IU
Vitamin E 5.65mg 0.1mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.078mg Brazil nut
Vitamin B2 0.035mg 0.241mg Cocoa solids
Vitamin B3 0.295mg 2.185mg Cocoa solids
Vitamin B5 0.184mg 0.254mg Cocoa solids
Vitamin B6 0.101mg 0.118mg Cocoa solids
Folate 22µg 32µg Cocoa solids
Vitamin B12 0µg 0µg
Vitamin K 0µg 2.5µg Cocoa solids
Tryptophan 0.135mg 0.293mg Cocoa solids
Threonine 0.365mg 0.776mg Cocoa solids
Isoleucine 0.518mg 0.76mg Cocoa solids
Leucine 1.19mg 1.189mg Brazil nut
Lysine 0.49mg 0.983mg Cocoa solids
Methionine 1.124mg 0.202mg Brazil nut
Phenylalanine 0.639mg 0.941mg Cocoa solids
Valine 0.76mg 1.177mg Cocoa solids
Histidine 0.409mg 0.339mg Brazil nut
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 16.134g 8.07g Cocoa solids
Monounsaturated Fat 23.879g 4.57g Brazil nut
Polyunsaturated fat 24.399g 0.44g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Cocoa solids
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Brazil nut
16
Cocoa solids
Mineral Summary Score
184
Brazil nut
352
Cocoa solids

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
86%
Brazil nut
118%
Cocoa solids
Carbohydrates
12%
Brazil nut
58%
Cocoa solids
Fats
310%
Brazil nut
63%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 0.58g)
Which food is lower in Saturated Fat?
Cocoa solids
Cocoa solids is lower in Saturated Fat (difference - 8.064g)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $1)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.