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Brazil nut vs. Marinara sauce — In-Depth Nutrition Comparison

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The main differences between brazil nut and marinara sauce

  • Brazil nut is richer in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, zinc, and fiber, yet marinara sauce is richer in vitamin B3.
  • Daily need coverage for selenium for brazil nut is 3483% higher.
  • Brazil nut contains 95 times more saturated fat than marinara sauce. Brazil nut contains 16.134g of saturated fat, while marinara sauce contains 0.17g.

Food types used in this article are Nuts, brazilnuts, dried, unblanched and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Brazil nut vs Marinara sauce infographic
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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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +1988.9%
Contains more CalciumCalcium +492.6%
Contains more PotassiumPotassium +106.6%
Contains more IronIron +211.5%
Contains more CopperCopper +2051.9%
Contains more ZincZinc +1930%
Contains more PhosphorusPhosphorus +2032.4%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +792.7%
Contains more SeleniumSelenium +174172.7%

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%
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin EVitamin E +135.4%
Contains more Vitamin B1Vitamin B1 +2470.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +69.2%
Contains more CholineCholine +110.2%
Contains more Vitamin CVitamin C +185.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +74.3%
Contains more Vitamin B3Vitamin B3 +1227.8%
Contains more Vitamin B6Vitamin B6 +71.3%
Contains more Vitamin KVitamin K +∞%
~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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +915.6%
Contains more FatsFats +4433.8%
Contains more CarbsCarbs +45.7%
Contains more OtherOther +106%
Contains more WaterWater +2455.3%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +6234%
Contains more Poly. FatPolyunsaturated fat +4703%
Contains less Sat. FatSaturated fat -98.9%

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 Marinara sauce
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Marinara sauce DV% diff.
Selenium 1917µg 1.1µg 3483%
Copper 1.743mg 0.081mg 185%
Polyunsaturated fat 24.399g 0.508g 159%
Fats 67.1g 1.48g 101%
Phosphorus 725mg 34mg 99%
Magnesium 376mg 18mg 85%
Saturated fat 16.134g 0.17g 73%
Monounsaturated fat 23.879g 0.377g 59%
Vitamin B1 0.617mg 0.024mg 49%
Manganese 1.223mg 0.137mg 47%
Zinc 4.06mg 0.2mg 35%
Calories 659kcal 51kcal 30%
Protein 14.32g 1.41g 26%
Fiber 7.5g 1.8g 23%
Vitamin B3 0.295mg 3.917mg 23%
Vitamin E 5.65mg 2.4mg 22%
Iron 2.43mg 0.78mg 21%
Calcium 160mg 27mg 13%
Vitamin K 0µg 13.9µg 12%
Potassium 659mg 319mg 10%
Vitamin B6 0.101mg 0.173mg 6%
Vitamin A 0µg 33µg 4%
Vitamin B5 0.184mg 4%
Choline 28.8mg 13.7mg 3%
Folate 22µg 13µg 2%
Vitamin B2 0.035mg 0.061mg 2%
Cholesterol 0mg 2mg 1%
Sodium 3mg 30mg 1%
Carbs 11.74g 8.06g 1%
Vitamin C 0.7mg 2mg 1%
Net carbs 4.24g 6.26g N/A
Sugar 2.33g 5.5g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Marinara sauce
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
19%
Marinara sauce
Minerals Daily Need Coverage Score
1208%
Brazil nut
15%
Marinara sauce

Comparison summary

Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 15.964g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 10)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $3.4)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 3.17g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 27mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.