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  6. Brazil nut vs. Fennel

Brazil nut vs. Fennel — In-Depth Nutrition Comparison

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A recap on the differences between brazil nut and fennel

  • Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, zinc, and vitamin E, yet fennel is higher in vitamin K.
  • Brazil nut covers your daily selenium needs 3484% more than fennel.
  • Brazil nut contains 179 times more saturated fat than fennel. While brazil nut contains 16.134g of saturated fat, fennel contains only 0.09g.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Fennel, bulb, raw.

Infographic

Brazil nut vs Fennel 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%
Fennel
Fennel
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Contains more MagnesiumMagnesium +2111.8%
Contains more CalciumCalcium +226.5%
Contains more PotassiumPotassium +59.2%
Contains more IronIron +232.9%
Contains more CopperCopper +2540.9%
Contains more ZincZinc +1930%
Contains more PhosphorusPhosphorus +1350%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +540.3%
Contains more SeleniumSelenium +273757.1%

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%
Fennel
Fennel
6
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 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin EVitamin E +874.1%
Contains more Vitamin B1Vitamin B1 +6070%
Contains more Vitamin B6Vitamin B6 +114.9%
Contains more CholineCholine +118.2%
Contains more Vitamin CVitamin C +1614.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +116.9%
Contains more Vitamin B5Vitamin B5 +26.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +22.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.032mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Fennel DV% diff.
Selenium 1917µg 0.7µg 3484%
Copper 1.743mg 0.066mg 186%
Polyunsaturated fat 24.399g 0.169g 162%
Fats 67.1g 0.2g 103%
Phosphorus 725mg 50mg 96%
Magnesium 376mg 17mg 85%
Saturated fat 16.134g 0.09g 73%
Monounsaturated fat 23.879g 0.068g 60%
Vitamin K 0µg 62.8µg 52%
Vitamin B1 0.617mg 0.01mg 51%
Manganese 1.223mg 0.191mg 45%
Zinc 4.06mg 0.2mg 35%
Vitamin E 5.65mg 0.58mg 34%
Calories 659kcal 31kcal 31%
Protein 14.32g 1.24g 26%
Iron 2.43mg 0.73mg 21%
Fiber 7.5g 3.1g 18%
Vitamin C 0.7mg 12mg 13%
Calcium 160mg 49mg 11%
Potassium 659mg 414mg 7%
Vitamin A 0µg 48µg 5%
Vitamin B6 0.101mg 0.047mg 4%
Choline 28.8mg 13.2mg 3%
Vitamin B3 0.295mg 0.64mg 2%
Sodium 3mg 52mg 2%
Carbs 11.74g 7.3g 1%
Vitamin B5 0.184mg 0.232mg 1%
Folate 22µg 27µg 1%
Net carbs 4.24g 4.2g N/A
Sugar 2.33g 3.93g N/A
Starch 0.25g 0%
Vitamin B2 0.035mg 0.032mg 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
Fennel
Fennel
1
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +1054.8%
Contains more FatsFats +33450%
Contains more CarbsCarbs +60.8%
Contains more OtherOther +225.7%
Contains more WaterWater +2537.7%

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
Fennel
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +35016.2%
Contains more Poly. FatPolyunsaturated fat +14337.3%
Contains less Sat. FatSaturated fat -99.4%

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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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.