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  6. Brazil nut vs. Dates

Brazil nut vs. Dates — In-Depth Nutrition Comparison

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A recap on differences between brazil nut and dates

  • Brazil nut is higher than dates in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, vitamin E, zinc, and iron.
  • Brazil nut covers your daily selenium needs 3480% more than dates.
  • Brazil nut contains 504 times more saturated fat than dates. While brazil nut contains 16.134g of saturated fat, dates contain only 0.032g.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Dates, deglet noor.

Infographic

Brazil nut vs Dates 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%
Dates
Dates
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +774.4%
Contains more CalciumCalcium +310.3%
Contains more IronIron +138.2%
Contains more CopperCopper +746.1%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +1069.4%
Contains more ManganeseManganese +366.8%
Contains more SeleniumSelenium +63800%
Contains less SodiumSodium -33.3%
~equal in Potassium ~656mg

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%
Dates
Dates
5
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin EVitamin E +11200%
Contains more Vitamin B1Vitamin B1 +1086.5%
Contains more FolateFolate +15.8%
Contains more CholineCholine +357.1%
Contains more Vitamin B2Vitamin B2 +88.6%
Contains more Vitamin B3Vitamin B3 +331.9%
Contains more Vitamin B5Vitamin B5 +220.1%
Contains more Vitamin B6Vitamin B6 +63.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Dates DV% diff.
Selenium 1917µg 3µg 3480%
Copper 1.743mg 0.206mg 171%
Polyunsaturated fat 24.399g 0.019g 163%
Fats 67.1g 0.39g 103%
Phosphorus 725mg 62mg 95%
Magnesium 376mg 43mg 79%
Saturated fat 16.134g 0.032g 73%
Monounsaturated fat 23.879g 0.036g 60%
Vitamin B1 0.617mg 0.052mg 47%
Manganese 1.223mg 0.262mg 42%
Vitamin E 5.65mg 0.05mg 37%
Zinc 4.06mg 0.29mg 34%
Fructose 0g 19.56g 24%
Protein 14.32g 2.45g 24%
Carbs 11.74g 75.03g 21%
Calories 659kcal 282kcal 19%
Iron 2.43mg 1.02mg 18%
Calcium 160mg 39mg 12%
Vitamin B5 0.184mg 0.589mg 8%
Vitamin B3 0.295mg 1.274mg 6%
Vitamin B6 0.101mg 0.165mg 5%
Choline 28.8mg 6.3mg 4%
Fiber 7.5g 8g 2%
Vitamin K 0µg 2.7µg 2%
Vitamin B2 0.035mg 0.066mg 2%
Folate 22µg 19µg 1%
Vitamin C 0.7mg 0.4mg 0%
Net carbs 4.24g 67.03g N/A
Potassium 659mg 656mg 0%
Sugar 2.33g 63.35g N/A
Starch 0.25g 0%
Sodium 3mg 2mg 0%
Tryptophan 0.135mg 0.012mg 0%
Threonine 0.365mg 0.043mg 0%
Isoleucine 0.518mg 0.049mg 0%
Leucine 1.19mg 0.084mg 0%
Lysine 0.49mg 0.066mg 0%
Methionine 1.124mg 0.022mg 0%
Phenylalanine 0.639mg 0.05mg 0%
Valine 0.76mg 0.071mg 0%
Histidine 0.409mg 0.032mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0g 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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +484.5%
Contains more FatsFats +17105.1%
Contains more OtherOther +113.8%
Contains more CarbsCarbs +539.1%
Contains more WaterWater +500.3%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +66230.6%
Contains more Poly. FatPolyunsaturated fat +128315.8%
Contains less Sat. FatSaturated fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Dates
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +923.2%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.