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Brazil nut vs. Margarine — In-Depth Nutrition Comparison

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A recap on differences between brazil nut and margarine

  • Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, zinc, fiber, and iron, yet margarine is higher in vitamin K and vitamin A.
  • Brazil nut covers your daily selenium needs 3485% more than margarine.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Brazil nut vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +12433.3%
Contains more CalciumCalcium +5233.3%
Contains more PotassiumPotassium +3561.1%
Contains more IronIron +3950%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +14400%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -33.3%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B1Vitamin B1 +6070%
Contains more Vitamin B3Vitamin B3 +1182.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1022.2%
Contains more FolateFolate +2100%
Contains more CholineCholine +132.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +59.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.037mg

All nutrients comparison - raw data values

Nutrient Brazil nut Margarine DV% diff.
Selenium 1917µg 0µg 3485%
Copper 1.743mg 0mg 194%
Phosphorus 725mg 5mg 103%
Vitamin A 0µg 819µg 91%
Magnesium 376mg 3mg 89%
Vitamin K 0µg 93µg 78%
Manganese 1.223mg 53%
Vitamin B1 0.617mg 0.01mg 51%
Zinc 4.06mg 0mg 37%
Monounsaturated fat 23.879g 38.877g 37%
Iron 2.43mg 0.06mg 30%
Fiber 7.5g 0g 30%
Protein 14.32g 0.16g 28%
Vitamin E 5.65mg 9mg 22%
Fats 67.1g 80.71g 21%
Potassium 659mg 18mg 19%
Calcium 160mg 3mg 16%
Vitamin B6 0.101mg 0.009mg 7%
Folate 22µg 1µg 5%
Vitamin B12 0µg 0.1µg 4%
Vitamin B5 0.184mg 4%
Saturated fat 16.134g 15.189g 4%
Carbs 11.74g 0.7g 4%
Choline 28.8mg 12.4mg 3%
Calories 659kcal 717kcal 3%
Vitamin B3 0.295mg 0.023mg 2%
Vitamin C 0.7mg 0.2mg 1%
Polyunsaturated fat 24.399g 24.302g 1%
Net carbs 4.24g 0.7g N/A
Sugar 2.33g 0g N/A
Starch 0.25g 0%
Sodium 3mg 2mg 0%
Vitamin B2 0.035mg 0.037mg 0%
Trans fat 14.89g N/A
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-3 - DPA 0g 0.006g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 21.522g 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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +8850%
Contains more CarbsCarbs +1577.1%
Contains more OtherOther +79.1%
Contains more FatsFats +20.3%
Contains more WaterWater +383%

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% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains more Mono. FatMonounsaturated fat +62.8%
~equal in Saturated fat ~15.189g
~equal in Polyunsaturated fat ~24.302g

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.