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  6. Brazil nut vs. Matzo

Brazil nut vs. Matzo — In-Depth Nutrition Comparison

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A recap on differences between brazil nut and matzo

  • Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin E, zinc, and manganese, yet matzo is higher in vitamin B3 and vitamin B2.
  • Brazil nut covers your daily selenium needs 3418% more than matzo.
  • Brazil nut contains 94 times more vitamin E than matzo. While brazil nut contains 5.65mg of vitamin E, matzo contains only 0.06mg.
  • The amount of saturated fat in matzo is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Crackers, matzo, plain.

Infographic

Brazil nut vs Matzo 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%
Matzo
Matzo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +1404%
Contains more CalciumCalcium +1130.8%
Contains more PotassiumPotassium +488.4%
Contains more CopperCopper +2805%
Contains more ZincZinc +497.1%
Contains more PhosphorusPhosphorus +714.6%
Contains more ManganeseManganese +88.2%
Contains more SeleniumSelenium +5095.1%
Contains more IronIron +30%
Contains less SodiumSodium -100%

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%
Matzo
Matzo
5
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +9316.7%
Contains more Vitamin B1Vitamin B1 +59.4%
Contains more FolateFolate +29.4%
Contains more CholineCholine +166.7%
Contains more Vitamin B2Vitamin B2 +731.4%
Contains more Vitamin B3Vitamin B3 +1219.3%
Contains more Vitamin B5Vitamin B5 +140.8%
Contains more Vitamin B6Vitamin B6 +13.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Matzo DV% diff.
Selenium 1917µg 36.9µg 3418%
Copper 1.743mg 0.06mg 187%
Polyunsaturated fat 24.399g 0.603g 159%
Fats 67.1g 1.4g 101%
Phosphorus 725mg 89mg 91%
Magnesium 376mg 25mg 84%
Saturated fat 16.134g 0.226g 72%
Monounsaturated fat 23.879g 0.127g 59%
Vitamin E 5.65mg 0.06mg 37%
Zinc 4.06mg 0.68mg 31%
Manganese 1.223mg 0.65mg 25%
Carbs 11.74g 83.7g 24%
Vitamin B3 0.295mg 3.892mg 22%
Vitamin B2 0.035mg 0.291mg 20%
Vitamin B1 0.617mg 0.387mg 19%
Fiber 7.5g 3g 18%
Potassium 659mg 112mg 16%
Calcium 160mg 13mg 15%
Calories 659kcal 395kcal 13%
Protein 14.32g 10g 9%
Iron 2.43mg 3.16mg 9%
Vitamin B5 0.184mg 0.443mg 5%
Choline 28.8mg 10.8mg 3%
Vitamin B6 0.101mg 0.115mg 1%
Folate 22µg 17µg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 80.7g N/A
Sugar 2.33g 0.29g N/A
Starch 0.25g 0%
Sodium 3mg 0mg 0%
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.135mg 0.116mg 0%
Threonine 0.365mg 0.267mg 0%
Isoleucine 0.518mg 0.371mg 0%
Leucine 1.19mg 0.692mg 0%
Lysine 0.49mg 0.193mg 0%
Methionine 1.124mg 0.176mg 0%
Phenylalanine 0.639mg 0.494mg 0%
Valine 0.76mg 0.42mg 0%
Histidine 0.409mg 0.213mg 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
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +43.2%
Contains more FatsFats +4692.9%
Contains more OtherOther +470%
Contains more CarbsCarbs +612.9%
Contains more WaterWater +25.7%

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
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +18702.4%
Contains more Poly. FatPolyunsaturated fat +3946.3%
Contains less Sat. FatSaturated fat -98.6%

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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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.