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Brazil nut vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between brazil nut and couscous?

  • The amount of selenium, copper, phosphorus, magnesium, manganese, vitamin B1, vitamin E, zinc, and iron in brazil nut is higher than in couscous.
  • Brazil nut's daily need coverage for selenium is 3435% more.
  • Couscous contains 556 times less saturated fat than brazil nut. Brazil nut contains 16.134g of saturated fat, while couscous contains 0.029g.
  • Brazil nut has a lower glycemic index (10) than couscous (65).

We used Nuts, brazilnuts, dried, unblanched and Couscous, cooked types in this article.

Infographic

Brazil nut vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +4600%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +1036.2%
Contains more IronIron +539.5%
Contains more CopperCopper +4151.2%
Contains more ZincZinc +1461.5%
Contains more PhosphorusPhosphorus +3195.5%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +1356%
Contains more SeleniumSelenium +6870.9%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4246.2%
Contains more Vitamin B1Vitamin B1 +879.4%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more Vitamin B6Vitamin B6 +98%
Contains more FolateFolate +46.7%
Contains more CholineCholine +772.7%
Contains more Vitamin B3Vitamin B3 +233.2%
Contains more Vitamin B5Vitamin B5 +101.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +277.8%
Contains more FatsFats +41837.5%
Contains more OtherOther +1215.4%
Contains more CarbsCarbs +97.8%
Contains more WaterWater +2021.9%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +108440.9%
Contains more Poly. FatPolyunsaturated fat +38023.4%
Contains less Sat. FatSaturated fat -99.8%

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 Couscous
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Couscous DV% diff.
Selenium 1917µg 27.5µg 3435%
Copper 1.743mg 0.041mg 189%
Polyunsaturated fat 24.399g 0.064g 162%
Fats 67.1g 0.16g 103%
Phosphorus 725mg 22mg 100%
Magnesium 376mg 8mg 88%
Saturated fat 16.134g 0.029g 73%
Monounsaturated fat 23.879g 0.022g 60%
Manganese 1.223mg 0.084mg 50%
Vitamin B1 0.617mg 0.063mg 46%
Vitamin E 5.65mg 0.13mg 37%
Zinc 4.06mg 0.26mg 35%
Calories 659kcal 112kcal 27%
Iron 2.43mg 0.38mg 26%
Fiber 7.5g 1.4g 24%
Protein 14.32g 3.79g 21%
Potassium 659mg 58mg 18%
Calcium 160mg 8mg 15%
Choline 28.8mg 3.3mg 5%
Vitamin B6 0.101mg 0.051mg 4%
Carbs 11.74g 23.22g 4%
Vitamin B3 0.295mg 0.983mg 4%
Vitamin B5 0.184mg 0.371mg 4%
Folate 22µg 15µg 2%
Vitamin B2 0.035mg 0.027mg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 21.82g N/A
Sugar 2.33g 0.1g N/A
Starch 0.25g 0%
Sodium 3mg 5mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.135mg 0.049mg 0%
Threonine 0.365mg 0.1mg 0%
Isoleucine 0.518mg 0.147mg 0%
Leucine 1.19mg 0.259mg 0%
Lysine 0.49mg 0.073mg 0%
Methionine 1.124mg 0.059mg 0%
Phenylalanine 0.639mg 0.184mg 0%
Valine 0.76mg 0.162mg 0%
Histidine 0.409mg 0.077mg 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 Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
7%
Couscous
Minerals Daily Need Coverage Score
1208%
Brazil nut
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 2.23g)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 16.105g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $2.1)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
Brazil nut
Brazil nut is relatively richer in vitamins
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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.