Brazil nut vs. Okra — In-Depth Nutrition Comparison
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What are the main differences between brazil nut and okra?
- Brazil nut is richer in selenium, copper, phosphorus, magnesium, vitamin E, vitamin B1, and zinc, while okra is higher in vitamin K and vitamin C.
- Brazil nut's daily need coverage for selenium is 3484% higher.
- Okra has 621 times less saturated fat than brazil nut. Brazil nut has 16.134g of saturated fat, while okra has 0.026g.
We used Nuts, brazilnuts, dried, unblanched and Okra, raw types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +559.6% |
| Contains more CalciumCalcium | +95.1% |
| Contains more PotassiumPotassium | +120.4% |
| Contains more IronIron | +291.9% |
| Contains more CopperCopper | +1499.1% |
| Contains more ZincZinc | +600% |
| Contains more PhosphorusPhosphorus | +1088.5% |
| Contains less SodiumSodium | -57.1% |
| Contains more ManganeseManganese | +55.2% |
| 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.
| Contains more Vitamin EVitamin E | +1992.6% |
| Contains more Vitamin B1Vitamin B1 | +208.5% |
| Contains more CholineCholine | +134.1% |
| Contains more Vitamin CVitamin C | +3185.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +71.4% |
| Contains more Vitamin B3Vitamin B3 | +239% |
| Contains more Vitamin B5Vitamin B5 | +33.2% |
| Contains more Vitamin B6Vitamin B6 | +112.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +172.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 0.7µg | 3484% |
| Copper | 1.743mg | 0.109mg | 182% |
| Polyunsaturated fat | 24.399g | 0.027g | 162% |
| Fats | 67.1g | 0.19g | 103% |
| Phosphorus | 725mg | 61mg | 95% |
| Magnesium | 376mg | 57mg | 76% |
| Saturated fat | 16.134g | 0.026g | 73% |
| Monounsaturated fat | 23.879g | 0.017g | 60% |
| Vitamin E | 5.65mg | 0.27mg | 36% |
| Vitamin B1 | 0.617mg | 0.2mg | 35% |
| Zinc | 4.06mg | 0.58mg | 32% |
| Calories | 659kcal | 33kcal | 31% |
| Vitamin K | 0µg | 31.3µg | 26% |
| Protein | 14.32g | 1.93g | 25% |
| Vitamin C | 0.7mg | 23mg | 25% |
| Iron | 2.43mg | 0.62mg | 23% |
| Manganese | 1.223mg | 0.788mg | 19% |
| Fiber | 7.5g | 3.2g | 17% |
| Potassium | 659mg | 299mg | 11% |
| Folate | 22µg | 60µg | 10% |
| Vitamin B6 | 0.101mg | 0.215mg | 9% |
| Calcium | 160mg | 82mg | 8% |
| Vitamin A | 0µg | 36µg | 4% |
| Vitamin B3 | 0.295mg | 1mg | 4% |
| Choline | 28.8mg | 12.3mg | 3% |
| Vitamin B2 | 0.035mg | 0.06mg | 2% |
| Vitamin B5 | 0.184mg | 0.245mg | 1% |
| Fructose | 0g | 0.57g | 1% |
| Carbs | 11.74g | 7.45g | 1% |
| Net carbs | 4.24g | 4.25g | N/A |
| Sugar | 2.33g | 1.48g | N/A |
| Starch | 0.25g | 0.34g | 0% |
| Sodium | 3mg | 7mg | 0% |
| Tryptophan | 0.135mg | 0.017mg | 0% |
| Threonine | 0.365mg | 0.065mg | 0% |
| Isoleucine | 0.518mg | 0.069mg | 0% |
| Leucine | 1.19mg | 0.105mg | 0% |
| Lysine | 0.49mg | 0.081mg | 0% |
| Methionine | 1.124mg | 0.021mg | 0% |
| Phenylalanine | 0.639mg | 0.065mg | 0% |
| Valine | 0.76mg | 0.091mg | 0% |
| Histidine | 0.409mg | 0.031mg | 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
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
| Contains more ProteinProtein | +642% |
| Contains more FatsFats | +35215.8% |
| Contains more CarbsCarbs | +57.6% |
| Contains more OtherOther | +302.4% |
| Contains more WaterWater | +2519.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
| Contains more Mono. FatMonounsaturated fat | +140364.7% |
| Contains more Poly. FatPolyunsaturated fat | +90266.7% |
| Contains less Sat. FatSaturated fat | -99.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.34 g
Sucrose:
0.6 g
Glucose:
0.32 g
Fructose:
0.57 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +288.3% |
| Contains more StarchStarch | +36% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
