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  6. Brazil nut vs. Minestrone

Brazil nut vs. Minestrone — In-Depth Nutrition Comparison

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How are brazil nut and minestrone different?

  • Brazil nut is richer in copper, phosphorus, magnesium, vitamin B1, manganese, zinc, fiber, and iron, while minestrone is higher in vitamin A.
  • Brazil nut covers your daily need for copper, 188% more than minestrone.
  • Brazil nut contains 125 times more magnesium than minestrone. Brazil nut contains 376mg of magnesium, while minestrone contains 3mg.
  • Minestrone is lower in saturated fat.
  • Minestrone has a higher glycemic index (47) than brazil nut (10).

Nuts, brazilnuts, dried, unblanched and Soup, minestrone, canned, prepared with equal volume water types were used in this article.

Infographic

Brazil nut vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +12433.3%
Contains more CalciumCalcium +1042.9%
Contains more PotassiumPotassium +406.9%
Contains more IronIron +539.5%
Contains more CopperCopper +3317.6%
Contains more ZincZinc +1209.7%
Contains more PhosphorusPhosphorus +3052.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +704.6%
Contains more SeleniumSelenium +∞%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2704.5%
Contains more Vitamin B2Vitamin B2 +94.4%
Contains more Vitamin B5Vitamin B5 +31.4%
Contains more Vitamin B6Vitamin B6 +146.3%
Contains more FolateFolate +46.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +32.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Minestrone DV% diff.
Selenium 1917µg 3485%
Copper 1.743mg 0.051mg 188%
Polyunsaturated fat 24.399g 0.46g 160%
Fats 67.1g 1.04g 102%
Phosphorus 725mg 23mg 100%
Magnesium 376mg 3mg 89%
Saturated fat 16.134g 0.23g 72%
Monounsaturated fat 23.879g 0.29g 59%
Vitamin B1 0.617mg 0.022mg 50%
Manganese 1.223mg 0.152mg 47%
Vitamin E 5.65mg 38%
Zinc 4.06mg 0.31mg 34%
Calories 659kcal 34kcal 31%
Fiber 7.5g 0.4g 28%
Iron 2.43mg 0.38mg 26%
Protein 14.32g 1.77g 25%
Potassium 659mg 130mg 16%
Calcium 160mg 14mg 15%
Sodium 3mg 254mg 11%
Vitamin B6 0.101mg 0.041mg 5%
Choline 28.8mg 5%
Vitamin A 0µg 49µg 5%
Folate 22µg 15µg 2%
Carbs 11.74g 4.66g 2%
Vitamin B2 0.035mg 0.018mg 1%
Vitamin B3 0.295mg 0.391mg 1%
Vitamin B5 0.184mg 0.14mg 1%
Vitamin C 0.7mg 0.5mg 0%
Net carbs 4.24g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.013mg 0%
Threonine 0.365mg 0.043mg 0%
Isoleucine 0.518mg 0.054mg 0%
Leucine 1.19mg 0.098mg 0%
Lysine 0.49mg 0.076mg 0%
Methionine 1.124mg 0.018mg 0%
Phenylalanine 0.639mg 0.064mg 0%
Valine 0.76mg 0.074mg 0%
Histidine 0.409mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +709%
Contains more FatsFats +6351.9%
Contains more CarbsCarbs +151.9%
Contains more OtherOther +185%
Contains more WaterWater +2570.5%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +8134.1%
Contains more Poly. FatPolyunsaturated fat +5204.1%
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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.