Brazil nut vs. Mashed potato — In-Depth Nutrition Comparison
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What are the differences between brazil nut and mashed potato?
- The amount of selenium, copper, phosphorus, magnesium, vitamin B1, manganese, zinc, vitamin E, and iron in brazil nut is higher than in mashed potato.
- Brazil nut's daily need coverage for selenium is 3484% more.
- Mashed potato contains 50 times less copper than brazil nut. Brazil nut contains 1.743mg of copper, while mashed potato contains 0.035mg.
- Mashed potato has less saturated fat.
- Brazil nut has a lower glycemic index (10) than mashed potato (87).
We used Nuts, brazilnuts, dried, unblanched and Fast foods, potato, mashed types in this article.
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.
| Contains more MagnesiumMagnesium | +2406.7% |
| Contains more CalciumCalcium | +788.9% |
| Contains more PotassiumPotassium | +130.4% |
| Contains more IronIron | +683.9% |
| Contains more CopperCopper | +4880% |
| Contains more ZincZinc | +1745.5% |
| Contains more PhosphorusPhosphorus | +1128.8% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +1148% |
| Contains more SeleniumSelenium | +239525% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1245.2% |
| Contains more Vitamin B1Vitamin B1 | +4013.3% |
| Contains more Vitamin B2Vitamin B2 | +133.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +144.4% |
| Contains more CholineCholine | +114.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +266.1% |
| Contains more Vitamin B6Vitamin B6 | +18.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 0.8µg | 3484% |
| Copper | 1.743mg | 0.035mg | 190% |
| Polyunsaturated fat | 24.399g | 1.342g | 154% |
| Fats | 67.1g | 2.82g | 99% |
| Phosphorus | 725mg | 59mg | 95% |
| Magnesium | 376mg | 15mg | 86% |
| Saturated fat | 16.134g | 0.577g | 71% |
| Monounsaturated fat | 23.879g | 0.72g | 58% |
| Vitamin B1 | 0.617mg | 0.015mg | 50% |
| Manganese | 1.223mg | 0.098mg | 49% |
| Vitamin E | 5.65mg | 0.42mg | 35% |
| Zinc | 4.06mg | 0.22mg | 35% |
| Calories | 659kcal | 89kcal | 29% |
| Iron | 2.43mg | 0.31mg | 27% |
| Fiber | 7.5g | 1.3g | 25% |
| Protein | 14.32g | 1.65g | 25% |
| Calcium | 160mg | 18mg | 14% |
| Sodium | 3mg | 306mg | 13% |
| Potassium | 659mg | 286mg | 11% |
| Vitamin B3 | 0.295mg | 1.08mg | 5% |
| Starch | 0.25g | 12.1g | 5% |
| Vitamin K | 0µg | 5.9µg | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Vitamin B5 | 0.184mg | 4% | |
| Folate | 22µg | 9µg | 3% |
| Choline | 28.8mg | 13.4mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin B2 | 0.035mg | 0.015mg | 2% |
| Vitamin B6 | 0.101mg | 0.12mg | 1% |
| Carbs | 11.74g | 14.65g | 1% |
| Vitamin C | 0.7mg | 0mg | 1% |
| Net carbs | 4.24g | 13.35g | N/A |
| Sugar | 2.33g | 0.5g | N/A |
| Trans fat | 0.105g | 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% | |
| Fructose | 0g | 0.2g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.018g | 0.174g | N/A |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.018g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 23.859g | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +767.9% |
| Contains more FatsFats | +2279.4% |
| Contains more OtherOther | +171.4% |
| Contains more CarbsCarbs | +24.8% |
| Contains more WaterWater | +2228.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +3216.5% |
| Contains more Poly. FatPolyunsaturated fat | +1718.1% |
| Contains less Sat. FatSaturated fat | -96.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +2230% |
| Contains more StarchStarch | +4740% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
