Brazil nut vs Groat - In-Depth Nutrition Comparison
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What are the main differences between Brazil nut and Groat?
- Brazil nut is richer in Selenium, Copper, Phosphorus, Vitamin B1, Magnesium, and Zinc, while Groat is higher in Vitamin B3, Vitamin B2, and Vitamin B5.
- Brazil nut's daily need coverage for Selenium is 3470% higher.
- Groat has 22 times less Saturated Fat than Brazil nut. Brazil nut has 16.134g of Saturated Fat, while Groat has 0.741g.
We used Nuts, brazilnuts, dried, unblanched and Buckwheat types in this comparison.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+788.9%
Contains
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Iron
+10.5%
Contains
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Magnesium
+62.8%
Contains
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Phosphorus
+108.9%
Contains
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Potassium
+43.3%
Contains
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Zinc
+69.2%
Contains
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Copper
+58.5%
Contains
less
Sodium
-66.7%
Equal in Iron - 2.2
Contains
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Calcium
+788.9%
Contains
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Iron
+10.5%
Contains
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Magnesium
+62.8%
Contains
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Phosphorus
+108.9%
Contains
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Potassium
+43.3%
Contains
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Zinc
+69.2%
Contains
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Copper
+58.5%
Contains
less
Sodium
-66.7%
Equal in Iron - 2.2
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+510.9%
Contains
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Vitamin B2
+1114.3%
Contains
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Vitamin B3
+2279.7%
Contains
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Vitamin B5
+570.1%
Contains
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Vitamin B6
+107.9%
Contains
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Folate
+36.4%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+510.9%
Contains
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Vitamin B2
+1114.3%
Contains
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Vitamin B3
+2279.7%
Contains
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Vitamin B5
+570.1%
Contains
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Vitamin B6
+107.9%
Contains
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Folate
+36.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+1873.5%
Contains
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Other
+62.9%
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Carbs
+509%
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Water
+185.1%
Equal in Protein - 13.25
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Contains
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Fats
+1873.5%
Contains
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Other
+62.9%
Contains
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Carbs
+509%
Contains
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Water
+185.1%
Equal in Protein - 13.25
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2196.1%
Contains
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Polyunsaturated fat
+2248.3%
Contains
less
Saturated Fat
-95.4%
Saturated Fat:
16.134 g
Monounsaturated Fat:
23.879 g
Polyunsaturated fat:
24.399 g
Saturated Fat:
0.741 g
Monounsaturated Fat:
1.04 g
Polyunsaturated fat:
1.039 g
Contains
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Monounsaturated Fat
+2196.1%
Contains
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Polyunsaturated fat
+2248.3%
Contains
less
Saturated Fat
-95.4%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in glycemic index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.24g | 61.5g |
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| Protein | 14.32g | 13.25g |
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| Fats | 67.1g | 3.4g |
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| Carbs | 11.74g | 71.5g |
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| Calories | 659kcal | 343kcal |
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| Starch | 0.25g |
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| Sugar | 2.33g |
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| Fiber | 7.5g | 10g |
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| Calcium | 160mg | 18mg |
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| Iron | 2.43mg | 2.2mg |
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| Magnesium | 376mg | 231mg |
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| Phosphorus | 725mg | 347mg |
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| Potassium | 659mg | 460mg |
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| Sodium | 3mg | 1mg |
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| Zinc | 4.06mg | 2.4mg |
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| Copper | 1.743mg | 1.1mg |
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| Vitamin E | 5.65mg |
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| Vitamin C | 0.7mg | 0mg |
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| Vitamin B1 | 0.617mg | 0.101mg |
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| Vitamin B2 | 0.035mg | 0.425mg |
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| Vitamin B3 | 0.295mg | 7.02mg |
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| Vitamin B5 | 0.184mg | 1.233mg |
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| Vitamin B6 | 0.101mg | 0.21mg |
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| Folate | 22µg | 30µg |
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| Tryptophan | 0.135mg | 0.192mg |
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| Threonine | 0.365mg | 0.506mg |
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| Isoleucine | 0.518mg | 0.498mg |
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| Leucine | 1.19mg | 0.832mg |
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| Lysine | 0.49mg | 0.672mg |
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| Methionine | 1.124mg | 0.172mg |
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| Phenylalanine | 0.639mg | 0.52mg |
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| Valine | 0.76mg | 0.678mg |
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| Histidine | 0.409mg | 0.309mg |
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| Saturated Fat | 16.134g | 0.741g |
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| Monounsaturated Fat | 23.879g | 1.04g |
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| Polyunsaturated fat | 24.399g | 1.039g |
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| Omega-6 - Linoleic acid | 23.859g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-3 - ALA | 0.018g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
28%
33%
Minerals Daily Need Coverage Score
184%
109%
Comparison summary
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Groat is lower in Saturated Fat (difference - 15.393g)
Which food is cheaper?
Groat is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.