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  6. Brazil nut vs. Bran raw

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

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Differences between brazil nut and bran raw

  • Brazil nut has more selenium, copper, magnesium, and vitamin E, while bran raw has more manganese, vitamin B1, iron, fiber, and vitamin B5.
  • Brazil nut's daily need coverage for selenium is 3403% higher.
  • Bran raw contains 12 times less saturated fat than brazil nut. Brazil nut contains 16.134g of saturated fat, while bran raw contains 1.328g.
  • Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of bran raw is 56.

The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Oat bran, raw.

Infographic

Brazil nut vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +175.9%
Contains more PotassiumPotassium +16.4%
Contains more CopperCopper +332.5%
Contains more ZincZinc +30.5%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +4141.2%
Contains more IronIron +122.6%
Contains more ManganeseManganese +360.3%
~equal in Phosphorus ~734mg

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +459.4%
Contains more Vitamin B1Vitamin B1 +89.6%
Contains more Vitamin B2Vitamin B2 +528.6%
Contains more Vitamin B3Vitamin B3 +216.6%
Contains more Vitamin B5Vitamin B5 +712%
Contains more Vitamin B6Vitamin B6 +63.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +136.4%
Contains more CholineCholine +11.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Bran raw DV% diff.
Selenium 1917µg 45.2µg 3403%
Manganese 1.223mg 5.63mg 192%
Copper 1.743mg 0.403mg 149%
Polyunsaturated fat 24.399g 2.766g 144%
Fats 67.1g 7.03g 92%
Saturated fat 16.134g 1.328g 67%
Monounsaturated fat 23.879g 2.376g 54%
Vitamin B1 0.617mg 1.17mg 46%
Iron 2.43mg 5.41mg 37%
Magnesium 376mg 235mg 34%
Fiber 7.5g 15.4g 32%
Vitamin E 5.65mg 1.01mg 31%
Vitamin B5 0.184mg 1.494mg 26%
Calories 659kcal 246kcal 21%
Carbs 11.74g 66.22g 18%
Vitamin B2 0.035mg 0.22mg 14%
Calcium 160mg 58mg 10%
Zinc 4.06mg 3.11mg 9%
Folate 22µg 52µg 8%
Protein 14.32g 17.3g 6%
Vitamin B6 0.101mg 0.165mg 5%
Vitamin B3 0.295mg 0.934mg 4%
Potassium 659mg 566mg 3%
Vitamin K 0µg 3.2µg 3%
Vitamin C 0.7mg 0mg 1%
Choline 28.8mg 32.2mg 1%
Phosphorus 725mg 734mg 1%
Net carbs 4.24g 50.82g N/A
Sugar 2.33g 1.45g N/A
Starch 0.25g 0%
Sodium 3mg 4mg 0%
Tryptophan 0.135mg 0.335mg 0%
Threonine 0.365mg 0.502mg 0%
Isoleucine 0.518mg 0.668mg 0%
Leucine 1.19mg 1.374mg 0%
Lysine 0.49mg 0.76mg 0%
Methionine 1.124mg 0.335mg 0%
Phenylalanine 0.639mg 0.908mg 0%
Valine 0.76mg 0.964mg 0%
Histidine 0.409mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +854.5%
Contains more OtherOther +17.9%
Contains more ProteinProtein +20.8%
Contains more CarbsCarbs +464.1%
Contains more WaterWater +91.5%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +905%
Contains more Poly. FatPolyunsaturated fat +782.1%
Contains less Sat. FatSaturated fat -91.8%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.