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  6. Brazil nut vs. Kohlrabi

Brazil nut vs. Kohlrabi — In-Depth Nutrition Comparison

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How are brazil nut and kohlrabi different?

  • Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, zinc, and vitamin E; however, kohlrabi is richer in vitamin C.
  • Daily need coverage for selenium for brazil nut is 3484% higher.
  • Brazil nut contains 1241 times more saturated fat than kohlrabi. While brazil nut contains 16.134g of saturated fat, kohlrabi contains only 0.013g.

Nuts, brazilnuts, dried, unblanched and Kohlrabi, raw are the varieties used in this article.

Infographic

Brazil nut vs Kohlrabi 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +1878.9%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +88.3%
Contains more IronIron +507.5%
Contains more CopperCopper +1251.2%
Contains more ZincZinc +13433.3%
Contains more PhosphorusPhosphorus +1476.1%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +779.9%
Contains more SeleniumSelenium +273757.1%

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin EVitamin E +1077.1%
Contains more Vitamin B1Vitamin B1 +1134%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B5Vitamin B5 +11.5%
Contains more FolateFolate +37.5%
Contains more CholineCholine +134.1%
Contains more Vitamin CVitamin C +8757.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +35.6%
Contains more Vitamin B6Vitamin B6 +48.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Kohlrabi DV% diff.
Selenium 1917µg 0.7µg 3484%
Copper 1.743mg 0.129mg 179%
Polyunsaturated fat 24.399g 0.048g 162%
Fats 67.1g 0.1g 103%
Phosphorus 725mg 46mg 97%
Magnesium 376mg 19mg 85%
Saturated fat 16.134g 0.013g 73%
Vitamin C 0.7mg 62mg 68%
Monounsaturated fat 23.879g 0.007g 60%
Vitamin B1 0.617mg 0.05mg 47%
Manganese 1.223mg 0.139mg 47%
Zinc 4.06mg 0.03mg 37%
Vitamin E 5.65mg 0.48mg 34%
Calories 659kcal 27kcal 32%
Protein 14.32g 1.7g 25%
Iron 2.43mg 0.4mg 25%
Fiber 7.5g 3.6g 16%
Calcium 160mg 24mg 14%
Potassium 659mg 350mg 9%
Vitamin B6 0.101mg 0.15mg 4%
Choline 28.8mg 12.3mg 3%
Folate 22µg 16µg 2%
Carbs 11.74g 6.2g 2%
Vitamin B2 0.035mg 0.02mg 1%
Vitamin B3 0.295mg 0.4mg 1%
Sodium 3mg 20mg 1%
Net carbs 4.24g 2.6g N/A
Sugar 2.33g 2.6g N/A
Starch 0.25g 0%
Vitamin A 0µg 2µg 0%
Vitamin B5 0.184mg 0.165mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.135mg 0.01mg 0%
Threonine 0.365mg 0.049mg 0%
Isoleucine 0.518mg 0.078mg 0%
Leucine 1.19mg 0.067mg 0%
Lysine 0.49mg 0.056mg 0%
Methionine 1.124mg 0.013mg 0%
Phenylalanine 0.639mg 0.039mg 0%
Valine 0.76mg 0.05mg 0%
Histidine 0.409mg 0.019mg 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
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +742.4%
Contains more FatsFats +67000%
Contains more CarbsCarbs +89.4%
Contains more OtherOther +242%
Contains more WaterWater +2560.8%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +341028.6%
Contains more Poly. FatPolyunsaturated fat +50731.3%
Contains less Sat. FatSaturated fat -99.9%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.