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  6. Brazil nut vs. Lentil soup

Brazil nut vs. Lentil soup — In-Depth Nutrition Comparison

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A recap on differences between brazil nut and lentil soup

  • Brazil nut is higher than lentil soup in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, zinc, and iron.
  • Brazil nut covers your daily selenium needs 3485% more than lentil soup.
  • Brazil nut contains 42 times more magnesium than lentil soup. While brazil nut contains 376mg of magnesium, lentil soup contains only 9mg.
  • The amount of saturated fat in lentil soup is lower.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Brazil nut vs Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +4077.8%
Contains more CalciumCalcium +841.2%
Contains more PotassiumPotassium +357.6%
Contains more IronIron +127.1%
Contains more CopperCopper +2390%
Contains more ZincZinc +1253.3%
Contains more PhosphorusPhosphorus +879.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +919.2%
Contains more SeleniumSelenium +638900%

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +781.4%
Contains more Vitamin B5Vitamin B5 +31.4%
Contains more Vitamin B6Vitamin B6 +12.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +142.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +84.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~20µg

All nutrients comparison - raw data values

Nutrient Brazil nut Lentil soup DV% diff.
Selenium 1917µg 0.3µg 3485%
Copper 1.743mg 0.07mg 186%
Polyunsaturated fat 24.399g 0.13g 162%
Fats 67.1g 1.12g 102%
Phosphorus 725mg 74mg 93%
Magnesium 376mg 9mg 87%
Saturated fat 16.134g 0.45g 71%
Monounsaturated fat 23.879g 0.52g 58%
Manganese 1.223mg 0.12mg 48%
Vitamin B1 0.617mg 0.07mg 46%
Vitamin E 5.65mg 38%
Zinc 4.06mg 0.3mg 34%
Calories 659kcal 56kcal 30%
Fiber 7.5g 30%
Sodium 3mg 532mg 23%
Protein 14.32g 3.74g 21%
Iron 2.43mg 1.07mg 17%
Potassium 659mg 144mg 15%
Calcium 160mg 17mg 14%
Vitamin B12 0µg 0.12µg 5%
Choline 28.8mg 5%
Vitamin B3 0.295mg 0.545mg 2%
Cholesterol 0mg 3mg 1%
Vitamin A 0µg 7µg 1%
Vitamin B2 0.035mg 0.045mg 1%
Vitamin B5 0.184mg 0.14mg 1%
Vitamin B6 0.101mg 0.09mg 1%
Folate 22µg 20µg 1%
Carbs 11.74g 8.16g 1%
Vitamin C 0.7mg 1.7mg 1%
Net carbs 4.24g 8.16g N/A
Sugar 2.33g N/A
Starch 0.25g 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +282.9%
Contains more FatsFats +5891.1%
Contains more CarbsCarbs +43.9%
Contains more OtherOther +178%
Contains more WaterWater +2407.3%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +4492.1%
Contains more Poly. FatPolyunsaturated fat +18668.5%
Contains less Sat. FatSaturated fat -97.2%

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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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.