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  6. Brazil nut vs. Egg white

Brazil nut vs. Egg white — In-Depth Nutrition Comparison

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Important differences between brazil nut and egg whites

  • Brazil nut has more selenium, copper, phosphorus, magnesium, manganese, vitamin B1, vitamin E, and zinc; however, egg whites have more vitamin B2.
  • Brazil nut's daily need coverage for selenium is 3449% more.

The food varieties used in the comparison are Nuts, brazilnuts, dried, unblanched and Egg, white, raw, fresh.

Infographic

Brazil nut vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +3318.2%
Contains more CalciumCalcium +2185.7%
Contains more PotassiumPotassium +304.3%
Contains more IronIron +2937.5%
Contains more CopperCopper +7478.3%
Contains more ZincZinc +13433.3%
Contains more PhosphorusPhosphorus +4733.3%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +11018.2%
Contains more SeleniumSelenium +9485%

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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15325%
Contains more Vitamin B3Vitamin B3 +181%
Contains more Vitamin B6Vitamin B6 +1920%
Contains more FolateFolate +450%
Contains more CholineCholine +2518.2%
Contains more Vitamin B2Vitamin B2 +1154.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.19mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Egg white DV% diff.
Selenium 1917µg 20µg 3449%
Copper 1.743mg 0.023mg 191%
Polyunsaturated fat 24.399g 0g 163%
Fats 67.1g 0.17g 103%
Phosphorus 725mg 15mg 101%
Magnesium 376mg 11mg 87%
Saturated fat 16.134g 0g 73%
Monounsaturated fat 23.879g 0g 60%
Manganese 1.223mg 0.011mg 53%
Vitamin B1 0.617mg 0.004mg 51%
Vitamin E 5.65mg 0mg 38%
Zinc 4.06mg 0.03mg 37%
Vitamin B2 0.035mg 0.439mg 31%
Calories 659kcal 52kcal 30%
Fiber 7.5g 0g 30%
Iron 2.43mg 0.08mg 29%
Potassium 659mg 163mg 15%
Calcium 160mg 7mg 15%
Sodium 3mg 166mg 7%
Protein 14.32g 10.9g 7%
Vitamin B6 0.101mg 0.005mg 7%
Choline 28.8mg 1.1mg 5%
Folate 22µg 4µg 5%
Vitamin B12 0µg 0.09µg 4%
Carbs 11.74g 0.73g 4%
Vitamin B3 0.295mg 0.105mg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 0.73g N/A
Sugar 2.33g 0.71g N/A
Starch 0.25g 0%
Vitamin B5 0.184mg 0.19mg 0%
Tryptophan 0.135mg 0.125mg 0%
Threonine 0.365mg 0.449mg 0%
Isoleucine 0.518mg 0.661mg 0%
Leucine 1.19mg 1.016mg 0%
Lysine 0.49mg 0.806mg 0%
Methionine 1.124mg 0.399mg 0%
Phenylalanine 0.639mg 0.686mg 0%
Valine 0.76mg 0.809mg 0%
Histidine 0.409mg 0.29mg 0%
Fructose 0g 0.07g 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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +31.4%
Contains more FatsFats +39370.6%
Contains more CarbsCarbs +1508.2%
Contains more OtherOther +442.9%
Contains more WaterWater +2460.5%

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
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3228.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

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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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.