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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 than Plantain raw in Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Vitamin E , Zinc, Iron, and Fiber.
  • 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.

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.
Brazil nut
Brazil nut
10
:
0
Plantain raw
Plantain raw
Contains more Calcium +5233.3%
Contains more Iron +305%
Contains more Magnesium +916.2%
Contains more Phosphorus +2032.4%
Contains more Potassium +32.1%
Contains less Sodium -25%
Contains more Zinc +2800%
Contains more Copper +2051.9%
Contains more Selenium +127700%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +5233.3%
Contains more Iron +305%
Contains more Magnesium +916.2%
Contains more Phosphorus +2032.4%
Contains more Potassium +32.1%
Contains less Sodium -25%
Contains more Zinc +2800%
Contains more Copper +2051.9%
Contains more Selenium +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.
Brazil nut
Brazil nut
2
:
7
Plantain raw
Plantain raw
Contains more Vitamin E +3935.7%
Contains more Vitamin B1 +1086.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +2528.6%
Contains more Vitamin B2 +54.3%
Contains more Vitamin B3 +132.5%
Contains more Vitamin B5 +41.3%
Contains more Vitamin B6 +196%
Contains more Vitamin K +∞%
Equal in Folate - 22
Brazil nut
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%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin E +3935.7%
Contains more Vitamin B1 +1086.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +2528.6%
Contains more Vitamin B2 +54.3%
Contains more Vitamin B3 +132.5%
Contains more Vitamin B5 +41.3%
Contains more Vitamin B6 +196%
Contains more Vitamin K +∞%
Equal in Folate - 22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
3
:
2
Plantain raw
Plantain raw
Contains more Protein +1001.5%
Contains more Fats +18035.1%
Contains more Other +194.8%
Contains more Carbs +171.6%
Contains more Water +1808.8%
Brazil nut
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
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +1001.5%
Contains more Fats +18035.1%
Contains more Other +194.8%
Contains more Carbs +171.6%
Contains more Water +1808.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
1
Plantain raw
Plantain raw
Contains more Monounsaturated Fat +74521.9%
Contains more Polyunsaturated fat +35260.9%
Contains less Saturated Fat -99.1%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +74521.9%
Contains more Polyunsaturated fat +35260.9%
Contains less Saturated 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 Opinion
Net carbs 4.24g 29.59g Plantain raw
Protein 14.32g 1.3g Brazil nut
Fats 67.1g 0.37g Brazil nut
Carbs 11.74g 31.89g Plantain raw
Calories 659kcal 122kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g 15g Brazil nut
Fiber 7.5g 2.3g Brazil nut
Calcium 160mg 3mg Brazil nut
Iron 2.43mg 0.6mg Brazil nut
Magnesium 376mg 37mg Brazil nut
Phosphorus 725mg 34mg Brazil nut
Potassium 659mg 499mg Brazil nut
Sodium 3mg 4mg Brazil nut
Zinc 4.06mg 0.14mg Brazil nut
Copper 1.743mg 0.081mg Brazil nut
Manganese 1.223mg Brazil nut
Selenium 1917µg 1.5µg Brazil nut
Vitamin A 0IU 1127IU Plantain raw
Vitamin A RAE 0µg 56µg Plantain raw
Vitamin E 5.65mg 0.14mg Brazil nut
Vitamin C 0.7mg 18.4mg Plantain raw
Vitamin B1 0.617mg 0.052mg Brazil nut
Vitamin B2 0.035mg 0.054mg Plantain raw
Vitamin B3 0.295mg 0.686mg Plantain raw
Vitamin B5 0.184mg 0.26mg Plantain raw
Vitamin B6 0.101mg 0.299mg Plantain raw
Folate 22µg 22µg
Vitamin K 0µg 0.7µg Plantain raw
Tryptophan 0.135mg 0.015mg Brazil nut
Threonine 0.365mg 0.034mg Brazil nut
Isoleucine 0.518mg 0.036mg Brazil nut
Leucine 1.19mg 0.059mg Brazil nut
Lysine 0.49mg 0.06mg Brazil nut
Methionine 1.124mg 0.017mg Brazil nut
Phenylalanine 0.639mg 0.044mg Brazil nut
Valine 0.76mg 0.046mg Brazil nut
Histidine 0.409mg 0.064mg Brazil nut
Saturated Fat 16.134g 0.143g Plantain raw
Monounsaturated Fat 23.879g 0.032g Brazil nut
Polyunsaturated fat 24.399g 0.069g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Plantain raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Brazil nut
23%
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.