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  6. Brazil nut vs. Leek

Brazil nut vs. Leek — In-Depth Nutrition Comparison

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The main differences between brazil nut and leek

  • Brazil nut is richer in selenium, copper, phosphorus, magnesium, vitamin B1, zinc, and manganese, yet leek is richer in vitamin K and vitamin A.
  • Daily need coverage for selenium for brazil nut is 3484% higher.
  • Brazil nut contains 403 times more saturated fat than leek. Brazil nut contains 16.134g of saturated fat, while leek contains 0.04g.
  • Brazil nut has a lower glycemic index than leek.

Food types used in this article are Nuts, brazilnuts, dried, unblanched and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Brazil nut vs Leek 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%
Leek
Leek
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +1242.9%
Contains more CalciumCalcium +171.2%
Contains more PotassiumPotassium +266.1%
Contains more IronIron +15.7%
Contains more CopperCopper +1352.5%
Contains more ZincZinc +3283.3%
Contains more PhosphorusPhosphorus +1971.4%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +154.3%
Contains more SeleniumSelenium +191600%

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%
Leek
Leek
6
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin EVitamin E +514.1%
Contains more Vitamin B1Vitamin B1 +928.3%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B5Vitamin B5 +31.4%
Contains more CholineCholine +203.2%
Contains more Vitamin CVitamin C +1614.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +35.6%
Contains more Vitamin B6Vitamin B6 +130.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +190.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +854.7%
Contains more FatsFats +22266.7%
Contains more OtherOther +225.7%
Contains more CarbsCarbs +20.5%
Contains more WaterWater +2326.9%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +596875%
Contains more Poly. FatPolyunsaturated fat +14598.2%
Contains less Sat. FatSaturated fat -99.8%

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 Leek
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Leek DV% diff.
Selenium 1917µg 1µg 3484%
Copper 1.743mg 0.12mg 180%
Polyunsaturated fat 24.399g 0.166g 162%
Fats 67.1g 0.3g 103%
Phosphorus 725mg 35mg 99%
Magnesium 376mg 28mg 83%
Saturated fat 16.134g 0.04g 73%
Monounsaturated fat 23.879g 0.004g 60%
Vitamin B1 0.617mg 0.06mg 46%
Vitamin K 0µg 47µg 39%
Zinc 4.06mg 0.12mg 36%
Manganese 1.223mg 0.481mg 32%
Vitamin E 5.65mg 0.92mg 32%
Calories 659kcal 61kcal 30%
Protein 14.32g 1.5g 26%
Fiber 7.5g 1.8g 23%
Potassium 659mg 180mg 14%
Vitamin C 0.7mg 12mg 13%
Folate 22µg 64µg 11%
Vitamin B6 0.101mg 0.233mg 10%
Calcium 160mg 59mg 10%
Vitamin A 0µg 83µg 9%
Iron 2.43mg 2.1mg 4%
Choline 28.8mg 9.5mg 4%
Sodium 3mg 20mg 1%
Carbs 11.74g 14.15g 1%
Vitamin B3 0.295mg 0.4mg 1%
Vitamin B5 0.184mg 0.14mg 1%
Net carbs 4.24g 12.35g N/A
Sugar 2.33g 3.9g N/A
Starch 0.25g 0%
Vitamin B2 0.035mg 0.03mg 0%
Tryptophan 0.135mg 0.012mg 0%
Threonine 0.365mg 0.063mg 0%
Isoleucine 0.518mg 0.052mg 0%
Leucine 1.19mg 0.096mg 0%
Lysine 0.49mg 0.078mg 0%
Methionine 1.124mg 0.018mg 0%
Phenylalanine 0.639mg 0.055mg 0%
Valine 0.76mg 0.056mg 0%
Histidine 0.409mg 0.025mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Leek
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
27%
Leek
Minerals Daily Need Coverage Score
1208%
Brazil nut
26%
Leek

Comparison summary

Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 16.094g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $3)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 1.57g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 22)
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.