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  6. Brazil nut vs. Gooseberry

Brazil nut vs. Gooseberry — In-Depth Nutrition Comparison

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A recap on differences between brazil nut and gooseberries

  • Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, zinc, and vitamin E, yet gooseberries are higher in vitamin C.
  • Brazil nut covers your daily selenium needs 3484% more than gooseberries.
  • Brazil nut contains 425 times more saturated fat than gooseberries. While brazil nut contains 16.134g of saturated fat, gooseberries contain only 0.038g.

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

Infographic

Brazil nut vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +3660%
Contains more CalciumCalcium +540%
Contains more PotassiumPotassium +232.8%
Contains more IronIron +683.9%
Contains more CopperCopper +2390%
Contains more ZincZinc +3283.3%
Contains more PhosphorusPhosphorus +2585.2%
Contains more ManganeseManganese +749.3%
Contains more SeleniumSelenium +319400%
Contains less SodiumSodium -66.7%

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%
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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +1427%
Contains more Vitamin B1Vitamin B1 +1442.5%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B6Vitamin B6 +26.3%
Contains more FolateFolate +266.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3857.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +55.4%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.3mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Gooseberry DV% diff.
Selenium 1917µg 0.6µg 3484%
Copper 1.743mg 0.07mg 186%
Polyunsaturated fat 24.399g 0.317g 161%
Fats 67.1g 0.58g 102%
Phosphorus 725mg 27mg 100%
Magnesium 376mg 10mg 87%
Saturated fat 16.134g 0.038g 73%
Monounsaturated fat 23.879g 0.051g 60%
Vitamin B1 0.617mg 0.04mg 48%
Manganese 1.223mg 0.144mg 47%
Zinc 4.06mg 0.12mg 36%
Vitamin E 5.65mg 0.37mg 35%
Calories 659kcal 44kcal 31%
Vitamin C 0.7mg 27.7mg 30%
Iron 2.43mg 0.31mg 27%
Protein 14.32g 0.88g 27%
Potassium 659mg 198mg 14%
Calcium 160mg 25mg 14%
Fiber 7.5g 4.3g 13%
Choline 28.8mg 5%
Folate 22µg 6µg 4%
Vitamin B5 0.184mg 0.286mg 2%
Vitamin A 0µg 15µg 2%
Vitamin B6 0.101mg 0.08mg 2%
Carbs 11.74g 10.18g 1%
Net carbs 4.24g 5.88g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 3mg 1mg 0%
Vitamin B2 0.035mg 0.03mg 0%
Vitamin B3 0.295mg 0.3mg 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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +1527.3%
Contains more FatsFats +11469%
Contains more CarbsCarbs +15.3%
Contains more OtherOther +598%
Contains more WaterWater +2469.3%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +46721.6%
Contains more Poly. FatPolyunsaturated fat +7596.8%
Contains less Sat. FatSaturated fat -99.8%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.