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  6. Brazil nut vs. Plantain raw

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

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A recap on differences between brazil nut and plantain raw

  • Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, vitamin E, zinc, and iron, yet plantain raw is higher in vitamin A.
  • Brazil nut covers your daily selenium needs 3483% more than plantain raw.
  • Brazil nut contains 113 times more saturated fat than plantain raw. While brazil nut contains 16.134g of saturated fat, plantain raw contains only 0.143g.
  • The glycemic index of brazil nut is lower.

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

Infographic

Brazil nut vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +916.2%
Contains more CalciumCalcium +5233.3%
Contains more PotassiumPotassium +32.1%
Contains more IronIron +305%
Contains more CopperCopper +2051.9%
Contains more ZincZinc +2800%
Contains more PhosphorusPhosphorus +2032.4%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +127700%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +3935.7%
Contains more Vitamin B1Vitamin B1 +1086.5%
Contains more CholineCholine +113.3%
Contains more Vitamin CVitamin C +2528.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +54.3%
Contains more Vitamin B3Vitamin B3 +132.5%
Contains more Vitamin B5Vitamin B5 +41.3%
Contains more Vitamin B6Vitamin B6 +196%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1001.5%
Contains more FatsFats +18035.1%
Contains more OtherOther +194.8%
Contains more CarbsCarbs +171.6%
Contains more WaterWater +1808.8%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +74521.9%
Contains more Poly. FatPolyunsaturated fat +35260.9%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brazil nut Plantain raw
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Plantain raw DV% diff.
Selenium 1917µg 1.5µg 3483%
Copper 1.743mg 0.081mg 185%
Polyunsaturated fat 24.399g 0.069g 162%
Fats 67.1g 0.37g 103%
Phosphorus 725mg 34mg 99%
Magnesium 376mg 37mg 81%
Saturated fat 16.134g 0.143g 73%
Monounsaturated fat 23.879g 0.032g 60%
Manganese 1.223mg 53%
Vitamin B1 0.617mg 0.052mg 47%
Vitamin E 5.65mg 0.14mg 37%
Zinc 4.06mg 0.14mg 36%
Calories 659kcal 122kcal 27%
Protein 14.32g 1.3g 26%
Iron 2.43mg 0.6mg 23%
Fiber 7.5g 2.3g 21%
Vitamin C 0.7mg 18.4mg 20%
Calcium 160mg 3mg 16%
Vitamin B6 0.101mg 0.299mg 15%
Carbs 11.74g 31.89g 7%
Vitamin A 0µg 56µg 6%
Potassium 659mg 499mg 5%
Choline 28.8mg 13.5mg 3%
Vitamin B3 0.295mg 0.686mg 2%
Vitamin B5 0.184mg 0.26mg 2%
Vitamin B2 0.035mg 0.054mg 1%
Vitamin K 0µg 0.7µg 1%
Net carbs 4.24g 29.59g N/A
Sugar 2.33g 15g N/A
Starch 0.25g 0%
Sodium 3mg 4mg 0%
Folate 22µg 22µg 0%
Tryptophan 0.135mg 0.015mg 0%
Threonine 0.365mg 0.034mg 0%
Isoleucine 0.518mg 0.036mg 0%
Leucine 1.19mg 0.059mg 0%
Lysine 0.49mg 0.06mg 0%
Methionine 1.124mg 0.017mg 0%
Phenylalanine 0.639mg 0.044mg 0%
Valine 0.76mg 0.046mg 0%
Histidine 0.409mg 0.064mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Brazil nut
18%
Plantain raw
Minerals Daily Need Coverage Score
1208%
Brazil nut
15%
Plantain raw

Comparison summary

Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 15.991g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $3.4)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 12.67g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.