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  6. Brazil nut vs. Grape leaves

Brazil nut vs. Grape leaves — In-Depth Nutrition Comparison

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Important differences between brazil nut and grape leaves

  • Brazil nut has more selenium, copper, phosphorus, magnesium, vitamin B1, and zinc; however, grape leaves have more vitamin A, vitamin K, and manganese.
  • Brazil nut's daily need coverage for selenium is 3484% more.
  • Brazil nut has 48 times more saturated fat than grape leaves. Brazil nut has 16.134g of saturated fat, while grape leaves have 0.336g.

The food varieties used in the comparison are Nuts, brazilnuts, dried, unblanched and Grape leaves, raw.

Infographic

Brazil nut vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more MagnesiumMagnesium +295.8%
Contains more PotassiumPotassium +142.3%
Contains more CopperCopper +320%
Contains more ZincZinc +506%
Contains more PhosphorusPhosphorus +696.7%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +212900%
Contains more CalciumCalcium +126.9%
Contains more ManganeseManganese +133.4%
~equal in Iron ~2.63mg

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin EVitamin E +182.5%
Contains more Vitamin B1Vitamin B1 +1442.5%
Contains more CholineCholine +125%
Contains more Vitamin CVitamin C +1485.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +911.4%
Contains more Vitamin B3Vitamin B3 +700.7%
Contains more Vitamin B5Vitamin B5 +25.5%
Contains more Vitamin B6Vitamin B6 +296%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +277.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Grape leaves DV% diff.
Selenium 1917µg 0.9µg 3484%
Polyunsaturated fat 24.399g 1.065g 156%
Vitamin A 0µg 1376µg 153%
Copper 1.743mg 0.415mg 148%
Fats 67.1g 2.12g 100%
Phosphorus 725mg 91mg 91%
Vitamin K 0µg 108.6µg 91%
Saturated fat 16.134g 0.336g 72%
Manganese 1.223mg 2.855mg 71%
Magnesium 376mg 95mg 67%
Monounsaturated fat 23.879g 0.081g 59%
Vitamin B1 0.617mg 0.04mg 48%
Zinc 4.06mg 0.67mg 31%
Calories 659kcal 93kcal 28%
Vitamin B2 0.035mg 0.354mg 25%
Vitamin E 5.65mg 2mg 24%
Vitamin B6 0.101mg 0.4mg 23%
Calcium 160mg 363mg 20%
Protein 14.32g 5.6g 17%
Folate 22µg 83µg 15%
Fiber 7.5g 11g 14%
Vitamin B3 0.295mg 2.362mg 13%
Vitamin C 0.7mg 11.1mg 12%
Potassium 659mg 272mg 11%
Iron 2.43mg 2.63mg 3%
Choline 28.8mg 12.8mg 3%
Carbs 11.74g 17.31g 2%
Vitamin B5 0.184mg 0.231mg 1%
Net carbs 4.24g 6.31g N/A
Sugar 2.33g 6.3g N/A
Starch 0.25g 0%
Sodium 3mg 9mg 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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +155.7%
Contains more FatsFats +3065.1%
Contains more OtherOther +107.3%
Contains more CarbsCarbs +47.4%
Contains more WaterWater +2043.9%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +29380.2%
Contains more Poly. FatPolyunsaturated fat +2191%
Contains less Sat. FatSaturated fat -97.9%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.