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  6. Brazil nut vs. Endive

Brazil nut vs. Endive — In-Depth Nutrition Comparison

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Differences between Brazil nut and Endive

  • Brazil nut has more Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Manganese, and Vitamin E , while Endive has more Vitamin K, and Folate.
  • Brazil nut's daily need coverage for Selenium is 3485% higher.
  • Endive contains 336 times less Saturated Fat than Brazil nut. Brazil nut contains 16.134g of Saturated Fat, while Endive contains 0.048g.

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

Infographic

Brazil nut vs Endive 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
Endive
Endive
Contains more Calcium +207.7%
Contains more Iron +192.8%
Contains more Magnesium +2406.7%
Contains more Phosphorus +2489.3%
Contains more Potassium +109.9%
Contains less Sodium -86.4%
Contains more Zinc +413.9%
Contains more Copper +1660.6%
Contains more Manganese +191.2%
Contains more Selenium +958400%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +207.7%
Contains more Iron +192.8%
Contains more Magnesium +2406.7%
Contains more Phosphorus +2489.3%
Contains more Potassium +109.9%
Contains less Sodium -86.4%
Contains more Zinc +413.9%
Contains more Copper +1660.6%
Contains more Manganese +191.2%
Contains more Selenium +958400%

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
3
:
7
Endive
Endive
Contains more Vitamin E +1184.1%
Contains more Vitamin B1 +671.3%
Contains more Vitamin B6 +405%
Contains more Vitamin A +∞%
Contains more Vitamin C +828.6%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +35.6%
Contains more Vitamin B5 +389.1%
Contains more Folate +545.5%
Contains more Vitamin K +∞%
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%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin E +1184.1%
Contains more Vitamin B1 +671.3%
Contains more Vitamin B6 +405%
Contains more Vitamin A +∞%
Contains more Vitamin C +828.6%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +35.6%
Contains more Vitamin B5 +389.1%
Contains more Folate +545.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
4
:
1
Endive
Endive
Contains more Protein +1045.6%
Contains more Fats +33450%
Contains more Carbs +250.4%
Contains more Other +142.6%
Contains more Water +2642.4%
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
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +1045.6%
Contains more Fats +33450%
Contains more Carbs +250.4%
Contains more Other +142.6%
Contains more Water +2642.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
1
Endive
Endive
Contains more Monounsaturated Fat +596875%
Contains more Polyunsaturated fat +27944.8%
Contains less Saturated Fat -99.7%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +596875%
Contains more Polyunsaturated fat +27944.8%
Contains less Saturated Fat -99.7%

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 Endive
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins 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 Endive Opinion
Net carbs 4.24g 0.25g Brazil nut
Protein 14.32g 1.25g Brazil nut
Fats 67.1g 0.2g Brazil nut
Carbs 11.74g 3.35g Brazil nut
Calories 659kcal 17kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g 0.25g Endive
Fiber 7.5g 3.1g Brazil nut
Calcium 160mg 52mg Brazil nut
Iron 2.43mg 0.83mg Brazil nut
Magnesium 376mg 15mg Brazil nut
Phosphorus 725mg 28mg Brazil nut
Potassium 659mg 314mg Brazil nut
Sodium 3mg 22mg Brazil nut
Zinc 4.06mg 0.79mg Brazil nut
Copper 1.743mg 0.099mg Brazil nut
Manganese 1.223mg 0.42mg Brazil nut
Selenium 1917µg 0.2µg Brazil nut
Vitamin A 0IU 2167IU Endive
Vitamin A RAE 0µg 108µg Endive
Vitamin E 5.65mg 0.44mg Brazil nut
Vitamin C 0.7mg 6.5mg Endive
Vitamin B1 0.617mg 0.08mg Brazil nut
Vitamin B2 0.035mg 0.075mg Endive
Vitamin B3 0.295mg 0.4mg Endive
Vitamin B5 0.184mg 0.9mg Endive
Vitamin B6 0.101mg 0.02mg Brazil nut
Folate 22µg 142µg Endive
Vitamin K 0µg 231µg Endive
Tryptophan 0.135mg 0.005mg Brazil nut
Threonine 0.365mg 0.05mg Brazil nut
Isoleucine 0.518mg 0.072mg Brazil nut
Leucine 1.19mg 0.098mg Brazil nut
Lysine 0.49mg 0.063mg Brazil nut
Methionine 1.124mg 0.014mg Brazil nut
Phenylalanine 0.639mg 0.053mg Brazil nut
Valine 0.76mg 0.063mg Brazil nut
Histidine 0.409mg 0.023mg Brazil nut
Saturated Fat 16.134g 0.048g Endive
Monounsaturated Fat 23.879g 0.004g Brazil nut
Polyunsaturated fat 24.399g 0.087g 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 Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Brazil nut
79%
Endive
Minerals Daily Need Coverage Score
1208%
Brazil nut
21%
Endive

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 16.086g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $3)
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 35)
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.