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  6. Brazil nut vs. Nori

Brazil nut vs. Nori — In-Depth Nutrition Comparison

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The main differences between brazil nut and nori

  • Brazil nut is richer in selenium, copper, phosphorus, magnesium, vitamin B1, and vitamin E, yet nori is richer in vitamin A, vitamin C, and vitamin B2.
  • Daily need coverage for selenium for brazil nut is 3484% higher.
  • Brazil nut contains 264 times more saturated fat than nori. Brazil nut contains 16.134g of saturated fat, while nori contains 0.061g.

Food types used in this article are Nuts, brazilnuts, dried, unblanched and Seaweed, laver, raw.

Infographic

Brazil nut vs Nori 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%
Nori
Nori
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +18700%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +85.1%
Contains more IronIron +35%
Contains more CopperCopper +560.2%
Contains more ZincZinc +286.7%
Contains more PhosphorusPhosphorus +1150%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +23.8%
Contains more SeleniumSelenium +273757.1%

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%
Nori
Nori
8
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin EVitamin E +465%
Contains more Vitamin B1Vitamin B1 +529.6%
Contains more CholineCholine +176.9%
Contains more Vitamin CVitamin C +5471.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1174.3%
Contains more Vitamin B3Vitamin B3 +398.3%
Contains more Vitamin B5Vitamin B5 +183.2%
Contains more Vitamin B6Vitamin B6 +57.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +563.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Nori DV% diff.
Selenium 1917µg 0.7µg 3484%
Copper 1.743mg 0.264mg 164%
Polyunsaturated fat 24.399g 0.11g 162%
Fats 67.1g 0.28g 103%
Phosphorus 725mg 58mg 95%
Magnesium 376mg 2mg 89%
Saturated fat 16.134g 0.061g 73%
Monounsaturated fat 23.879g 0.025g 60%
Vitamin C 0.7mg 39mg 43%
Vitamin B1 0.617mg 0.098mg 43%
Vitamin B2 0.035mg 0.446mg 32%
Folate 22µg 146µg 31%
Vitamin E 5.65mg 1mg 31%
Calories 659kcal 35kcal 31%
Vitamin A 0µg 260µg 29%
Fiber 7.5g 0.3g 29%
Zinc 4.06mg 1.05mg 27%
Protein 14.32g 5.81g 17%
Manganese 1.223mg 0.988mg 10%
Potassium 659mg 356mg 9%
Calcium 160mg 70mg 9%
Iron 2.43mg 1.8mg 8%
Vitamin B3 0.295mg 1.47mg 7%
Vitamin B5 0.184mg 0.521mg 7%
Vitamin B6 0.101mg 0.159mg 4%
Vitamin K 0µg 4µg 3%
Choline 28.8mg 10.4mg 3%
Sodium 3mg 48mg 2%
Carbs 11.74g 5.11g 2%
Net carbs 4.24g 4.81g N/A
Sugar 2.33g 0.49g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.043mg 0%
Threonine 0.365mg 0.232mg 0%
Isoleucine 0.518mg 0.259mg 0%
Leucine 1.19mg 0.501mg 0%
Lysine 0.49mg 0.222mg 0%
Methionine 1.124mg 0.145mg 0%
Phenylalanine 0.639mg 0.273mg 0%
Valine 0.76mg 0.402mg 0%
Histidine 0.409mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A
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
Nori
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more ProteinProtein +146.5%
Contains more FatsFats +23864.3%
Contains more CarbsCarbs +129.7%
Contains more WaterWater +2386.3%
Contains more OtherOther +10.2%

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
Nori
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +95416%
Contains more Poly. FatPolyunsaturated fat +22080.9%
Contains less Sat. FatSaturated fat -99.6%

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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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.