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  6. Brazil nut vs. Mulberry

Brazil nut vs. Mulberry — In-Depth Nutrition Comparison

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How are brazil nut and mulberries different?

  • Brazil nut is richer in selenium, copper, phosphorus, magnesium, vitamin B1, zinc, vitamin E, and fiber, while mulberries are higher in vitamin C.
  • Brazil nut covers your daily need for selenium, 3484% more than mulberries.
  • Brazil nut contains 598 times more saturated fat than mulberries. Brazil nut contains 16.134g of saturated fat, while mulberries contain 0.027g.
  • Mulberries have a higher glycemic index (25) than brazil nut (10).

Nuts, brazilnuts, dried, unblanched and Mulberries, raw types were used in this article.

Infographic

Brazil nut vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +1988.9%
Contains more CalciumCalcium +310.3%
Contains more PotassiumPotassium +239.7%
Contains more IronIron +31.4%
Contains more CopperCopper +2805%
Contains more ZincZinc +3283.3%
Contains more PhosphorusPhosphorus +1807.9%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +319400%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin EVitamin E +549.4%
Contains more Vitamin B1Vitamin B1 +2027.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +102%
Contains more FolateFolate +266.7%
Contains more CholineCholine +134.1%
Contains more Vitamin CVitamin C +5100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +188.6%
Contains more Vitamin B3Vitamin B3 +110.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Mulberry DV% diff.
Selenium 1917µg 0.6µg 3484%
Copper 1.743mg 0.06mg 187%
Polyunsaturated fat 24.399g 0.207g 161%
Fats 67.1g 0.39g 103%
Phosphorus 725mg 38mg 98%
Magnesium 376mg 18mg 85%
Saturated fat 16.134g 0.027g 73%
Monounsaturated fat 23.879g 0.041g 60%
Manganese 1.223mg 53%
Vitamin B1 0.617mg 0.029mg 49%
Vitamin C 0.7mg 36.4mg 40%
Zinc 4.06mg 0.12mg 36%
Vitamin E 5.65mg 0.87mg 32%
Calories 659kcal 43kcal 31%
Protein 14.32g 1.44g 26%
Fiber 7.5g 1.7g 23%
Potassium 659mg 194mg 14%
Calcium 160mg 39mg 12%
Iron 2.43mg 1.85mg 7%
Vitamin K 0µg 7.8µg 7%
Vitamin B2 0.035mg 0.101mg 5%
Vitamin B5 0.184mg 4%
Vitamin B6 0.101mg 0.05mg 4%
Folate 22µg 6µg 4%
Choline 28.8mg 12.3mg 3%
Vitamin B3 0.295mg 0.62mg 2%
Carbs 11.74g 9.8g 1%
Net carbs 4.24g 8.1g N/A
Sugar 2.33g 8.1g N/A
Starch 0.25g 0%
Sodium 3mg 10mg 0%
Vitamin A 0µg 1µg 0%
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%
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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +894.4%
Contains more FatsFats +17105.1%
Contains more CarbsCarbs +19.8%
Contains more OtherOther +395.7%
Contains more WaterWater +2463.7%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +58141.5%
Contains more Poly. FatPolyunsaturated fat +11687%
Contains less Sat. FatSaturated fat -99.8%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.