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  6. Brazil nut vs. Garlic

Brazil nut vs. Garlic — In-Depth Nutrition Comparison

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Summary of differences between brazil nut and garlic

  • Brazil nut has more selenium, copper, magnesium, phosphorus, vitamin E, vitamin B1, and zinc; however, garlic is higher in vitamin B6 and vitamin C.
  • Brazil nut covers your daily need for selenium, 3460% more than garlic.
  • Brazil nut has 181 times more saturated fat than garlic. While brazil nut has 16.134g of saturated fat, garlic has only 0.089g.
  • The glycemic index of garlic is higher.

These are the specific foods used in this comparison Nuts, brazilnuts, dried, unblanched and Garlic, raw.

Infographic

Brazil nut vs Garlic 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%
Garlic
Garlic
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +1404%
Contains more PotassiumPotassium +64.3%
Contains more IronIron +42.9%
Contains more CopperCopper +482.9%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +373.9%
Contains less SodiumSodium -82.4%
Contains more SeleniumSelenium +13400%
Contains more CalciumCalcium +13.1%
Contains more ManganeseManganese +36.7%

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%
Garlic
Garlic
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin EVitamin E +6962.5%
Contains more Vitamin B1Vitamin B1 +208.5%
Contains more FolateFolate +633.3%
Contains more CholineCholine +24.1%
Contains more Vitamin CVitamin C +4357.1%
Contains more Vitamin B2Vitamin B2 +214.3%
Contains more Vitamin B3Vitamin B3 +137.3%
Contains more Vitamin B5Vitamin B5 +223.9%
Contains more Vitamin B6Vitamin B6 +1122.8%
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 Garlic DV% diff.
Selenium 1917µg 14.2µg 3460%
Polyunsaturated fat 24.399g 0.249g 161%
Copper 1.743mg 0.299mg 160%
Fats 67.1g 0.5g 102%
Vitamin B6 0.101mg 1.235mg 87%
Magnesium 376mg 25mg 84%
Phosphorus 725mg 153mg 82%
Saturated fat 16.134g 0.089g 73%
Monounsaturated fat 23.879g 0.011g 60%
Vitamin E 5.65mg 0.08mg 37%
Vitamin B1 0.617mg 0.2mg 35%
Vitamin C 0.7mg 31.2mg 34%
Zinc 4.06mg 1.16mg 26%
Calories 659kcal 149kcal 26%
Fiber 7.5g 2.1g 22%
Manganese 1.223mg 1.672mg 20%
Protein 14.32g 6.36g 16%
Iron 2.43mg 1.7mg 9%
Potassium 659mg 401mg 8%
Vitamin B5 0.184mg 0.596mg 8%
Carbs 11.74g 33.06g 7%
Vitamin B2 0.035mg 0.11mg 6%
Folate 22µg 3µg 5%
Vitamin B3 0.295mg 0.7mg 3%
Calcium 160mg 181mg 2%
Sodium 3mg 17mg 1%
Vitamin K 0µg 1.7µg 1%
Choline 28.8mg 23.2mg 1%
Net carbs 4.24g 30.96g N/A
Sugar 2.33g 1g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.066mg 0%
Threonine 0.365mg 0.157mg 0%
Isoleucine 0.518mg 0.217mg 0%
Leucine 1.19mg 0.308mg 0%
Lysine 0.49mg 0.273mg 0%
Methionine 1.124mg 0.076mg 0%
Phenylalanine 0.639mg 0.183mg 0%
Valine 0.76mg 0.291mg 0%
Histidine 0.409mg 0.113mg 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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +125.2%
Contains more FatsFats +13320%
Contains more OtherOther +128%
Contains more CarbsCarbs +181.6%
Contains more WaterWater +1612.9%

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +216981.8%
Contains more Poly. FatPolyunsaturated fat +9698.8%
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.