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  6. Brazil nut vs. Millet raw

Brazil nut vs. Millet raw — In-Depth Nutrition Comparison

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How are brazil nut and millet raw different?

  • Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin E, and zinc; however, millet raw is richer in vitamin B3, vitamin B6, and vitamin B2.
  • Daily need coverage for selenium for brazil nut is 3481% higher.
  • Brazil nut contains 113 times more vitamin E than millet raw. While brazil nut contains 5.65mg of vitamin E, millet raw contains only 0.05mg.
  • Millet raw has less saturated fat.
  • Brazil nut has a lower glycemic index (10) than millet raw (71).

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

Infographic

Brazil nut vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more MagnesiumMagnesium +229.8%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +237.9%
Contains more CopperCopper +132.4%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +154.4%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +70900%
Contains more IronIron +23.9%
Contains more ManganeseManganese +33.4%

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% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +11200%
Contains more Vitamin B1Vitamin B1 +46.6%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +728.6%
Contains more Vitamin B3Vitamin B3 +1500%
Contains more Vitamin B5Vitamin B5 +360.9%
Contains more Vitamin B6Vitamin B6 +280.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +286.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Millet raw DV% diff.
Selenium 1917µg 2.7µg 3481%
Polyunsaturated fat 24.399g 2.134g 148%
Copper 1.743mg 0.75mg 110%
Fats 67.1g 4.22g 97%
Saturated fat 16.134g 0.723g 70%
Phosphorus 725mg 285mg 63%
Magnesium 376mg 114mg 62%
Monounsaturated fat 23.879g 0.773g 58%
Vitamin E 5.65mg 0.05mg 37%
Vitamin B3 0.295mg 4.72mg 28%
Zinc 4.06mg 1.68mg 22%
Vitamin B6 0.101mg 0.384mg 22%
Vitamin B2 0.035mg 0.29mg 20%
Carbs 11.74g 72.85g 20%
Manganese 1.223mg 1.632mg 18%
Vitamin B1 0.617mg 0.421mg 16%
Folate 22µg 85µg 16%
Calcium 160mg 8mg 15%
Calories 659kcal 378kcal 14%
Potassium 659mg 195mg 14%
Vitamin B5 0.184mg 0.848mg 13%
Protein 14.32g 11.02g 7%
Iron 2.43mg 3.01mg 7%
Choline 28.8mg 5%
Fiber 7.5g 8.5g 4%
Vitamin K 0µg 0.9µg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 64.35g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 3mg 5mg 0%
Tryptophan 0.135mg 0.119mg 0%
Threonine 0.365mg 0.353mg 0%
Isoleucine 0.518mg 0.465mg 0%
Leucine 1.19mg 1.4mg 0%
Lysine 0.49mg 0.212mg 0%
Methionine 1.124mg 0.221mg 0%
Phenylalanine 0.639mg 0.58mg 0%
Valine 0.76mg 0.578mg 0%
Histidine 0.409mg 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +29.9%
Contains more FatsFats +1490%
Contains more CarbsCarbs +520.5%
Contains more WaterWater +153.5%
~equal in Other ~3.24g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +2989.1%
Contains more Poly. FatPolyunsaturated fat +1043.3%
Contains less Sat. FatSaturated fat -95.5%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.