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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

Brazil nut vs Groat 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%
Groat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more MagnesiumMagnesium +62.8%
Contains more CalciumCalcium +788.9%
Contains more PotassiumPotassium +43.3%
Contains more CopperCopper +58.5%
Contains more ZincZinc +69.2%
Contains more PhosphorusPhosphorus +108.9%
Contains more SeleniumSelenium +22996.4%
Contains less SodiumSodium -66.7%
~equal in Iron ~2.2mg
~equal in Manganese ~1.3mg

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%
Groat
5
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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +510.9%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +1114.3%
Contains more Vitamin B3Vitamin B3 +2279.7%
Contains more Vitamin B5Vitamin B5 +570.1%
Contains more Vitamin B6Vitamin B6 +107.9%
Contains more FolateFolate +36.4%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more FatsFats +1873.5%
Contains more OtherOther +62.9%
Contains more CarbsCarbs +509%
Contains more WaterWater +185.1%
~equal in Protein ~13.25g

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
Groat
1
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated Fat +2196.1%
Contains more Poly. FatPolyunsaturated fat +2248.3%
Contains less Sat. FatSaturated Fat -95.4%

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 Groat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Groat Opinion
Calories 659kcal 343kcal Brazil nut
Protein 14.32g 13.25g Brazil nut
Fats 67.1g 3.4g Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Net carbs 4.24g 61.5g Groat
Carbs 11.74g 71.5g Groat
Magnesium 376mg 231mg Brazil nut
Calcium 160mg 18mg Brazil nut
Potassium 659mg 460mg Brazil nut
Iron 2.43mg 2.2mg Brazil nut
Sugar 2.33g Groat
Fiber 7.5g 10g Groat
Copper 1.743mg 1.1mg Brazil nut
Zinc 4.06mg 2.4mg Brazil nut
Starch 0.25g Brazil nut
Phosphorus 725mg 347mg Brazil nut
Sodium 3mg 1mg Groat
Vitamin E 5.65mg Brazil nut
Manganese 1.223mg 1.3mg Groat
Selenium 1917µg 8.3µg Brazil nut
Vitamin B1 0.617mg 0.101mg Brazil nut
Vitamin B2 0.035mg 0.425mg Groat
Vitamin B3 0.295mg 7.02mg Groat
Vitamin B5 0.184mg 1.233mg Groat
Vitamin B6 0.101mg 0.21mg Groat
Folate 22µg 30µg Groat
Choline 28.8mg Brazil nut
Saturated Fat 16.134g 0.741g Groat
Monounsaturated Fat 23.879g 1.04g Brazil nut
Polyunsaturated fat 24.399g 1.039g Brazil nut
Tryptophan 0.135mg 0.192mg Groat
Threonine 0.365mg 0.506mg Groat
Isoleucine 0.518mg 0.498mg Brazil nut
Leucine 1.19mg 0.832mg Brazil nut
Lysine 0.49mg 0.672mg Groat
Methionine 1.124mg 0.172mg Brazil nut
Phenylalanine 0.639mg 0.52mg Brazil nut
Valine 0.76mg 0.678mg Brazil nut
Histidine 0.409mg 0.309mg Brazil nut
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

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

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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
31%
Groat
Minerals Daily Need Coverage Score
1208%
Brazil nut
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 15.393g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.