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  6. Brazil nut vs. Heart of palm

Brazil nut vs. Heart of palm — In-Depth Nutrition Comparison

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Significant differences between brazil nut and heart of palm

  • Brazil nut has more selenium, copper, magnesium, phosphorus, vitamin B1, vitamin E, and fiber; however, heart of palm is richer in vitamin B6 and potassium.
  • Brazil nut covers your daily selenium needs 3484% more than heart of palm.
  • Heart of palm has 351 times less saturated fat than brazil nut. Brazil nut has 16.134g of saturated fat, while heart of palm has 0.046g.
  • Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of brazil nut is 10.

Specific food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Hearts of palm, raw.

Infographic

Brazil nut vs Heart of palm 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% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +3660%
Contains more CalciumCalcium +788.9%
Contains more IronIron +43.8%
Contains more CopperCopper +170.7%
Contains more PhosphorusPhosphorus +417.9%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +273757.1%
Contains more PotassiumPotassium +174.1%
~equal in Zinc ~3.73mg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin EVitamin E +1030%
Contains more Vitamin B1Vitamin B1 +1134%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1042.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +414.3%
Contains more Vitamin B3Vitamin B3 +205.1%
Contains more Vitamin B6Vitamin B6 +702%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Brazil nut Heart of palm DV% diff.
Selenium 1917µg 0.7µg 3484%
Polyunsaturated fat 24.399g 0.089g 162%
Copper 1.743mg 0.644mg 122%
Fats 67.1g 0.2g 103%
Magnesium 376mg 10mg 87%
Phosphorus 725mg 140mg 84%
Saturated fat 16.134g 0.046g 73%
Monounsaturated fat 23.879g 0.005g 60%
Vitamin B6 0.101mg 0.81mg 55%
Manganese 1.223mg 53%
Vitamin B1 0.617mg 0.05mg 47%
Potassium 659mg 1806mg 34%
Vitamin E 5.65mg 0.5mg 34%
Calories 659kcal 115kcal 27%
Fiber 7.5g 1.5g 24%
Protein 14.32g 2.7g 23%
Calcium 160mg 18mg 14%
Vitamin B2 0.035mg 0.18mg 11%
Iron 2.43mg 1.69mg 9%
Vitamin C 0.7mg 8mg 8%
Carbs 11.74g 25.61g 5%
Choline 28.8mg 0mg 5%
Vitamin B3 0.295mg 0.9mg 4%
Vitamin B5 0.184mg 4%
Zinc 4.06mg 3.73mg 3%
Folate 22µg 24µg 1%
Net carbs 4.24g 24.11g N/A
Sugar 2.33g 17.16g N/A
Starch 0.25g 0%
Sodium 3mg 14mg 0%
Vitamin A 0µg 3µg 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +430.4%
Contains more FatsFats +33450%
Contains more OtherOther +71.9%
Contains more CarbsCarbs +118.1%
Contains more WaterWater +1932.2%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +477480%
Contains more Poly. FatPolyunsaturated fat +27314.6%
Contains less Sat. FatSaturated fat -99.7%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.