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  6. Brazil nut vs. Mango

Brazil nut vs. Mango — In-Depth Nutrition Comparison

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The main differences between brazil nut and mango

  • Brazil nut is richer in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, zinc, and vitamin E, yet mango is richer in vitamin C.
  • Daily need coverage for selenium for brazil nut is 3484% higher.
  • Brazil nut contains 175 times more saturated fat than mango. Brazil nut contains 16.134g of saturated fat, while mango contains 0.092g.
  • Brazil nut has a lower glycemic index than mango.

Food types used in this article are Nuts, brazilnuts, dried, unblanched and Mangos, raw.

Infographic

Brazil nut vs Mango 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%
Mango
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +3660%
Contains more CalciumCalcium +1354.5%
Contains more PotassiumPotassium +292.3%
Contains more IronIron +1418.8%
Contains more CopperCopper +1470.3%
Contains more ZincZinc +4411.1%
Contains more PhosphorusPhosphorus +5078.6%
Contains more ManganeseManganese +1841.3%
Contains more SeleniumSelenium +319400%
Contains less SodiumSodium -66.7%

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%
Mango
Mango
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin EVitamin E +527.8%
Contains more Vitamin B1Vitamin B1 +2103.6%
Contains more CholineCholine +278.9%
Contains more Vitamin CVitamin C +5100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +126.8%
Contains more Vitamin B6Vitamin B6 +17.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +95.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.038mg
~equal in Vitamin B5 ~0.197mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Mango DV% diff.
Selenium 1917µg 0.6µg 3484%
Copper 1.743mg 0.111mg 181%
Polyunsaturated fat 24.399g 0.071g 162%
Fats 67.1g 0.38g 103%
Phosphorus 725mg 14mg 102%
Magnesium 376mg 10mg 87%
Saturated fat 16.134g 0.092g 73%
Monounsaturated fat 23.879g 0.14g 59%
Manganese 1.223mg 0.063mg 50%
Vitamin B1 0.617mg 0.028mg 49%
Vitamin C 0.7mg 36.4mg 40%
Zinc 4.06mg 0.09mg 36%
Vitamin E 5.65mg 0.9mg 32%
Calories 659kcal 60kcal 30%
Iron 2.43mg 0.16mg 28%
Protein 14.32g 0.82g 27%
Fiber 7.5g 1.6g 24%
Calcium 160mg 11mg 15%
Potassium 659mg 168mg 14%
Vitamin A 0µg 54µg 6%
Fructose 0g 4.68g 6%
Folate 22µg 43µg 5%
Vitamin K 0µg 4.2µg 4%
Choline 28.8mg 7.6mg 4%
Vitamin B3 0.295mg 0.669mg 2%
Carbs 11.74g 14.98g 1%
Vitamin B6 0.101mg 0.119mg 1%
Net carbs 4.24g 13.38g N/A
Sugar 2.33g 13.66g N/A
Starch 0.25g 0%
Sodium 3mg 1mg 0%
Vitamin B2 0.035mg 0.038mg 0%
Vitamin B5 0.184mg 0.197mg 0%
Tryptophan 0.135mg 0.013mg 0%
Threonine 0.365mg 0.031mg 0%
Isoleucine 0.518mg 0.029mg 0%
Leucine 1.19mg 0.05mg 0%
Lysine 0.49mg 0.066mg 0%
Methionine 1.124mg 0.008mg 0%
Phenylalanine 0.639mg 0.027mg 0%
Valine 0.76mg 0.042mg 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
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +1646.3%
Contains more FatsFats +17557.9%
Contains more OtherOther +850%
Contains more CarbsCarbs +27.6%
Contains more WaterWater +2340.4%

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
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Mono. FatMonounsaturated fat +16956.4%
Contains more Poly. FatPolyunsaturated fat +34264.8%
Contains less Sat. FatSaturated fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Mango
Mango
3
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +199.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.