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  6. Brazil nut vs. Maple sugar

Brazil nut vs. Maple sugar — In-Depth Nutrition Comparison

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How are brazil nut and maple sugar different?

  • Brazil nut is richer in selenium, copper, phosphorus, magnesium, vitamin B1, vitamin E, and fiber, while maple sugar is higher in manganese and zinc.
  • Brazil nut covers your daily need for selenium, 3484% more than maple sugar.
  • Maple sugar is lower in saturated fat.
  • Maple sugar has a higher glycemic index (63) than brazil nut (10).

Nuts, brazilnuts, dried, unblanched and Sugars, maple types were used in this article.

Infographic

Brazil nut vs Maple sugar 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% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +1878.9%
Contains more CalciumCalcium +77.8%
Contains more PotassiumPotassium +140.5%
Contains more IronIron +50.9%
Contains more CopperCopper +1660.6%
Contains more PhosphorusPhosphorus +24066.7%
Contains less SodiumSodium -72.7%
Contains more SeleniumSelenium +239525%
Contains more ZincZinc +49.3%
Contains more ManganeseManganese +261.6%

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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +6755.6%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more Vitamin B3Vitamin B3 +637.5%
Contains more Vitamin B5Vitamin B5 +283.3%
Contains more Vitamin B6Vitamin B6 +3266.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +1271.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Maple sugar DV% diff.
Selenium 1917µg 0.8µg 3484%
Copper 1.743mg 0.099mg 183%
Polyunsaturated fat 24.399g 0.1g 162%
Manganese 1.223mg 4.422mg 139%
Phosphorus 725mg 3mg 103%
Fats 67.1g 0.2g 103%
Magnesium 376mg 19mg 85%
Saturated fat 16.134g 0.036g 73%
Monounsaturated fat 23.879g 0.064g 60%
Vitamin B1 0.617mg 0.009mg 51%
Vitamin E 5.65mg 0mg 38%
Fiber 7.5g 0g 30%
Protein 14.32g 0.1g 28%
Carbs 11.74g 90.9g 26%
Zinc 4.06mg 6.06mg 18%
Calories 659kcal 354kcal 15%
Potassium 659mg 274mg 11%
Iron 2.43mg 1.61mg 10%
Vitamin B6 0.101mg 0.003mg 8%
Calcium 160mg 90mg 7%
Folate 22µg 0µg 6%
Choline 28.8mg 2.1mg 5%
Vitamin B5 0.184mg 0.048mg 3%
Vitamin B2 0.035mg 0.013mg 2%
Vitamin B3 0.295mg 0.04mg 2%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 90.9g N/A
Sugar 2.33g 84.87g N/A
Starch 0.25g 0%
Sodium 3mg 11mg 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +14220%
Contains more FatsFats +33450%
Contains more OtherOther +327.5%
Contains more CarbsCarbs +674.3%
Contains more WaterWater +133.9%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +37210.9%
Contains more Poly. FatPolyunsaturated fat +24299%
Contains less Sat. FatSaturated fat -99.8%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.