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  6. Brazil nut vs. Rainbow trout

Brazil nut vs. Rainbow trout — In-Depth Nutrition Comparison

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How are brazil nut and rainbow trout different?

  • Brazil nut is richer in selenium, copper, magnesium, phosphorus, manganese, and vitamin B1, while rainbow trout is higher in vitamin B12, vitamin D, and vitamin B3.
  • Brazil nut covers your daily need for selenium, 3443% more than rainbow trout.
  • Brazil nut contains 111 times more manganese than rainbow trout. Brazil nut contains 1.223mg of manganese, while rainbow trout contains 0.011mg.
  • Rainbow trout is lower in saturated fat.

Nuts, brazilnuts, dried, unblanched and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

Brazil nut vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +1404%
Contains more CalciumCalcium +540%
Contains more PotassiumPotassium +74.8%
Contains more IronIron +683.9%
Contains more CopperCopper +3689.1%
Contains more ZincZinc +802.2%
Contains more PhosphorusPhosphorus +220.8%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +11018.2%
Contains more SeleniumSelenium +8022.9%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin EVitamin E +141.5%
Contains more Vitamin B1Vitamin B1 +414.2%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +314.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +157.1%
Contains more Vitamin B3Vitamin B3 +1787.1%
Contains more Vitamin B5Vitamin B5 +806%
Contains more Vitamin B6Vitamin B6 +236.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +125.7%

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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +985.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4175%
Contains more ProteinProtein +39.2%
Contains more WaterWater +2057.9%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +1106.6%
Contains more Poly. FatPolyunsaturated fat +1519%
Contains less Sat. FatSaturated fat -91.4%

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 Rainbow trout
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Brazil nut Rainbow trout DV% diff.
Selenium 1917µg 23.6µg 3443%
Copper 1.743mg 0.046mg 189%
Vitamin B12 0µg 4.3µg 179%
Polyunsaturated fat 24.399g 1.507g 153%
Fats 67.1g 6.18g 94%
Magnesium 376mg 25mg 84%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Phosphorus 725mg 226mg 71%
Saturated fat 16.134g 1.383g 67%
Monounsaturated fat 23.879g 1.979g 55%
Manganese 1.223mg 0.011mg 53%
Vitamin B1 0.617mg 0.12mg 41%
Zinc 4.06mg 0.45mg 33%
Vitamin B3 0.295mg 5.567mg 33%
Fiber 7.5g 0g 30%
Vitamin B5 0.184mg 1.667mg 30%
Iron 2.43mg 0.31mg 27%
Calories 659kcal 141kcal 26%
Vitamin E 5.65mg 2.34mg 22%
Cholesterol 0mg 59mg 20%
Vitamin B6 0.101mg 0.34mg 18%
Calcium 160mg 25mg 14%
Protein 14.32g 19.94g 11%
Vitamin A 0µg 84µg 9%
Potassium 659mg 377mg 8%
Choline 28.8mg 65mg 7%
Vitamin B2 0.035mg 0.09mg 4%
Carbs 11.74g 0g 4%
Folate 22µg 11µg 3%
Sodium 3mg 51mg 2%
Vitamin C 0.7mg 2.9mg 2%
Net carbs 4.24g 0g N/A
Sugar 2.33g 0g N/A
Starch 0.25g 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.135mg 0.234mg 0%
Threonine 0.365mg 0.915mg 0%
Isoleucine 0.518mg 0.962mg 0%
Leucine 1.19mg 1.696mg 0%
Lysine 0.49mg 1.916mg 0%
Methionine 1.124mg 0.618mg 0%
Phenylalanine 0.639mg 0.815mg 0%
Valine 0.76mg 1.075mg 0%
Histidine 0.409mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.018g 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0g 0.04g N/A
Omega-6 - Linoleic acid 23.859g 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
27%
Brazil nut
95%
Rainbow trout
Minerals Daily Need Coverage Score
1208%
Brazil nut
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 14.751g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 48mg)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $3.6)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.