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  6. Brazil nut vs. Marrow-stem Kale

Brazil nut vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are brazil nut and marrow-stem Kale different?

  • Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, and zinc; however, marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for selenium for brazil nut is 3483% higher.
  • Brazil nut contains 293 times more saturated fat than marrow-stem Kale. While brazil nut contains 16.134g of saturated fat, marrow-stem Kale contains only 0.055g.
  • Brazil nut has a lower glycemic index (10) than marrow-stem Kale (32).

Nuts, brazilnuts, dried, unblanched and Collards, raw are the varieties used in this article.

Infographic

Brazil nut vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +1292.6%
Contains more PotassiumPotassium +209.4%
Contains more IronIron +417%
Contains more CopperCopper +3689.1%
Contains more ZincZinc +1833.3%
Contains more PhosphorusPhosphorus +2800%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +85.9%
Contains more SeleniumSelenium +147361.5%
Contains more CalciumCalcium +45%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +1042.6%
Contains more CholineCholine +24.1%
Contains more Vitamin CVitamin C +4942.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +151.5%
Contains more Vitamin B5Vitamin B5 +45.1%
Contains more Vitamin B6Vitamin B6 +63.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +486.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Marrow-stem Kale DV% diff.
Selenium 1917µg 1.3µg 3483%
Vitamin K 0µg 437.1µg 364%
Copper 1.743mg 0.046mg 189%
Polyunsaturated fat 24.399g 0.201g 161%
Fats 67.1g 0.61g 102%
Phosphorus 725mg 25mg 100%
Magnesium 376mg 27mg 83%
Saturated fat 16.134g 0.055g 73%
Monounsaturated fat 23.879g 0.03g 60%
Vitamin B1 0.617mg 0.054mg 47%
Vitamin C 0.7mg 35.3mg 38%
Zinc 4.06mg 0.21mg 35%
Calories 659kcal 32kcal 31%
Vitamin A 0µg 251µg 28%
Folate 22µg 129µg 27%
Iron 2.43mg 0.47mg 25%
Manganese 1.223mg 0.658mg 25%
Protein 14.32g 3.02g 23%
Vitamin E 5.65mg 2.26mg 23%
Fiber 7.5g 4g 14%
Potassium 659mg 213mg 13%
Vitamin B2 0.035mg 0.13mg 7%
Calcium 160mg 232mg 7%
Vitamin B6 0.101mg 0.165mg 5%
Vitamin B3 0.295mg 0.742mg 3%
Vitamin B5 0.184mg 0.267mg 2%
Carbs 11.74g 5.42g 2%
Sodium 3mg 17mg 1%
Choline 28.8mg 23.2mg 1%
Net carbs 4.24g 1.42g N/A
Sugar 2.33g 0.46g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.031mg 0%
Threonine 0.365mg 0.086mg 0%
Isoleucine 0.518mg 0.1mg 0%
Leucine 1.19mg 0.151mg 0%
Lysine 0.49mg 0.117mg 0%
Methionine 1.124mg 0.033mg 0%
Phenylalanine 0.639mg 0.087mg 0%
Valine 0.76mg 0.12mg 0%
Histidine 0.409mg 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +374.2%
Contains more FatsFats +10900%
Contains more CarbsCarbs +116.6%
Contains more OtherOther +157.1%
Contains more WaterWater +2520.5%

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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +79496.7%
Contains more Poly. FatPolyunsaturated fat +12038.8%
Contains less Sat. FatSaturated fat -99.7%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.