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Brazil nut vs. Orange — In-Depth Nutrition Comparison

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How are brazil nut and oranges different?

  • Brazil nut is richer in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, vitamin E, and zinc, while oranges are higher in vitamin C.
  • Brazil nut covers your daily need for selenium, 3485% more than oranges.
  • Brazil nut contains 1076 times more saturated fat than oranges. Brazil nut contains 16.134g of saturated fat, while oranges contain 0.015g.
  • Oranges have a higher glycemic index (45) than brazil nut (10).

Nuts, brazilnuts, dried, unblanched and Oranges, raw, all commercial varieties types were used in this article.

Infographic

Brazil nut vs Orange 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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +3660%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +264.1%
Contains more IronIron +2330%
Contains more CopperCopper +3773.3%
Contains more ZincZinc +5700%
Contains more PhosphorusPhosphorus +5078.6%
Contains more ManganeseManganese +4792%
Contains more SeleniumSelenium +383300%
Contains less SodiumSodium -100%

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%
Orange
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin EVitamin E +3038.9%
Contains more Vitamin B1Vitamin B1 +609.2%
Contains more Vitamin B6Vitamin B6 +68.3%
Contains more CholineCholine +242.9%
Contains more Vitamin CVitamin C +7500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B5Vitamin B5 +35.9%
Contains more FolateFolate +36.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.282mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Orange DV% diff.
Selenium 1917µg 0.5µg 3485%
Copper 1.743mg 0.045mg 189%
Polyunsaturated fat 24.399g 0.025g 162%
Fats 67.1g 0.12g 103%
Phosphorus 725mg 14mg 102%
Magnesium 376mg 10mg 87%
Saturated fat 16.134g 0.015g 73%
Monounsaturated fat 23.879g 0.023g 60%
Vitamin C 0.7mg 53.2mg 58%
Manganese 1.223mg 0.025mg 52%
Vitamin B1 0.617mg 0.087mg 44%
Zinc 4.06mg 0.07mg 36%
Vitamin E 5.65mg 0.18mg 36%
Calories 659kcal 47kcal 31%
Iron 2.43mg 0.1mg 29%
Protein 14.32g 0.94g 27%
Fiber 7.5g 2.4g 20%
Potassium 659mg 181mg 14%
Calcium 160mg 40mg 12%
Choline 28.8mg 8.4mg 4%
Vitamin B6 0.101mg 0.06mg 3%
Folate 22µg 30µg 2%
Vitamin A 0µg 11µg 1%
Vitamin B5 0.184mg 0.25mg 1%
Net carbs 4.24g 9.35g N/A
Carbs 11.74g 11.75g 0%
Sugar 2.33g 9.35g N/A
Starch 0.25g 0%
Sodium 3mg 0mg 0%
Vitamin B2 0.035mg 0.04mg 0%
Vitamin B3 0.295mg 0.282mg 0%
Tryptophan 0.135mg 0.009mg 0%
Threonine 0.365mg 0.015mg 0%
Isoleucine 0.518mg 0.025mg 0%
Leucine 1.19mg 0.023mg 0%
Lysine 0.49mg 0.047mg 0%
Methionine 1.124mg 0.02mg 0%
Phenylalanine 0.639mg 0.031mg 0%
Valine 0.76mg 0.04mg 0%
Histidine 0.409mg 0.018mg 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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +1423.4%
Contains more FatsFats +55816.7%
Contains more OtherOther +677.3%
Contains more WaterWater +2436.5%
~equal in Carbs ~11.75g

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +103721.7%
Contains more Poly. FatPolyunsaturated fat +97496%
Contains less Sat. FatSaturated fat -99.9%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.