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  6. Brazil nut vs. Olive

Brazil nut vs. Olive — In-Depth Nutrition Comparison

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Differences between brazil nut and olive

  • Olive contains less selenium, copper, phosphorus, magnesium, manganese, vitamin B1, zinc, and vitamin E than brazil nut.
  • Brazil nut's daily need coverage for selenium is 3484% higher.
  • Olive contains 242 times less phosphorus than brazil nut. Brazil nut contains 725mg of phosphorus, while olive contains 3mg.
  • The amount of saturated fat in olive is lower.

The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Olives, ripe, canned (small-extra large).

Infographic

Brazil nut vs Olive 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%
Olive
Olive
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +9300%
Contains more CalciumCalcium +81.8%
Contains more PotassiumPotassium +8137.5%
Contains more CopperCopper +594.4%
Contains more ZincZinc +1745.5%
Contains more PhosphorusPhosphorus +24066.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +6015%
Contains more SeleniumSelenium +212900%
Contains more IronIron +35.8%

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%
Olive
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin EVitamin E +242.4%
Contains more Vitamin B1Vitamin B1 +20466.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +697.3%
Contains more Vitamin B5Vitamin B5 +1126.7%
Contains more Vitamin B6Vitamin B6 +1022.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +179.6%
Contains more Vitamin CVitamin C +28.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Olive DV% diff.
Selenium 1917µg 0.9µg 3484%
Copper 1.743mg 0.251mg 166%
Polyunsaturated fat 24.399g 0.911g 157%
Phosphorus 725mg 3mg 103%
Magnesium 376mg 4mg 89%
Fats 67.1g 10.68g 87%
Saturated fat 16.134g 1.415g 67%
Manganese 1.223mg 0.02mg 52%
Vitamin B1 0.617mg 0.003mg 51%
Monounsaturated fat 23.879g 7.888g 40%
Zinc 4.06mg 0.22mg 35%
Sodium 3mg 735mg 32%
Calories 659kcal 115kcal 27%
Vitamin E 5.65mg 1.65mg 27%
Protein 14.32g 0.84g 27%
Potassium 659mg 8mg 19%
Fiber 7.5g 3.2g 17%
Iron 2.43mg 3.3mg 11%
Vitamin B6 0.101mg 0.009mg 7%
Calcium 160mg 88mg 7%
Folate 22µg 0µg 6%
Vitamin B5 0.184mg 0.015mg 3%
Choline 28.8mg 10.3mg 3%
Vitamin B2 0.035mg 0mg 3%
Vitamin B3 0.295mg 0.037mg 2%
Vitamin A 0µg 20µg 2%
Carbs 11.74g 6.26g 2%
Vitamin K 0µg 1.4µg 1%
Vitamin C 0.7mg 0.9mg 0%
Net carbs 4.24g 3.06g N/A
Sugar 2.33g 0g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0.026mg 0%
Isoleucine 0.518mg 0.031mg 0%
Leucine 1.19mg 0.05mg 0%
Lysine 0.49mg 0.032mg 0%
Methionine 1.124mg 0.012mg 0%
Phenylalanine 0.639mg 0.029mg 0%
Valine 0.76mg 0.038mg 0%
Histidine 0.409mg 0.023mg 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
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +1604.8%
Contains more FatsFats +528.3%
Contains more CarbsCarbs +87.5%
Contains more OtherOther +53.4%
Contains more WaterWater +2238.9%

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
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Mono. FatMonounsaturated fat +202.7%
Contains more Poly. FatPolyunsaturated fat +2578.3%
Contains less Sat. FatSaturated fat -91.2%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.