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  6. Brazil nut vs. Garden cress

Brazil nut vs. Garden cress — In-Depth Nutrition Comparison

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Differences between brazil nut and garden cress

  • Brazil nut has more selenium, copper, phosphorus, magnesium, vitamin B1, and zinc, while garden cress has more vitamin K, vitamin A, and vitamin C.
  • Brazil nut's daily need coverage for selenium is 3484% higher.
  • Garden cress contains 701 times less saturated fat than brazil nut. Brazil nut contains 16.134g of saturated fat, while garden cress contains 0.023g.

The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Cress, garden, raw.

Infographic

Brazil nut vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +889.5%
Contains more CalciumCalcium +97.5%
Contains more IronIron +86.9%
Contains more CopperCopper +925.3%
Contains more ZincZinc +1665.2%
Contains more PhosphorusPhosphorus +853.9%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +121.2%
Contains more SeleniumSelenium +212900%
~equal in Potassium ~606mg

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +707.1%
Contains more Vitamin B1Vitamin B1 +671.3%
Contains more CholineCholine +47.7%
Contains more Vitamin CVitamin C +9757.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +642.9%
Contains more Vitamin B3Vitamin B3 +239%
Contains more Vitamin B5Vitamin B5 +31.5%
Contains more Vitamin B6Vitamin B6 +144.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +263.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Garden cress DV% diff.
Selenium 1917µg 0.9µg 3484%
Vitamin K 0µg 541.9µg 452%
Copper 1.743mg 0.17mg 175%
Polyunsaturated fat 24.399g 0.228g 161%
Fats 67.1g 0.7g 102%
Phosphorus 725mg 76mg 93%
Magnesium 376mg 38mg 80%
Vitamin C 0.7mg 69mg 76%
Saturated fat 16.134g 0.023g 73%
Monounsaturated fat 23.879g 0.239g 59%
Vitamin B1 0.617mg 0.08mg 45%
Vitamin A 0µg 346µg 38%
Zinc 4.06mg 0.23mg 35%
Vitamin E 5.65mg 0.7mg 33%
Calories 659kcal 32kcal 31%
Manganese 1.223mg 0.553mg 29%
Fiber 7.5g 1.1g 26%
Protein 14.32g 2.6g 23%
Vitamin B2 0.035mg 0.26mg 17%
Folate 22µg 80µg 15%
Iron 2.43mg 1.3mg 14%
Vitamin B6 0.101mg 0.247mg 11%
Calcium 160mg 81mg 8%
Vitamin B3 0.295mg 1mg 4%
Potassium 659mg 606mg 2%
Choline 28.8mg 19.5mg 2%
Carbs 11.74g 5.5g 2%
Vitamin B5 0.184mg 0.242mg 1%
Net carbs 4.24g 4.4g N/A
Sugar 2.33g 4.4g N/A
Starch 0.25g 0%
Sodium 3mg 14mg 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
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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +450.8%
Contains more FatsFats +9485.7%
Contains more CarbsCarbs +113.5%
Contains more OtherOther +90%
Contains more WaterWater +2514%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +9891.2%
Contains more Poly. FatPolyunsaturated fat +10601.3%
Contains less Sat. FatSaturated fat -99.9%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.