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  6. Brazil nut vs. Pacific saury raw

Brazil nut vs. Pacific saury raw — In-Depth Nutrition Comparison

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Significant differences between brazil nut and pacific saury raw

  • Brazil nut has more selenium, copper, magnesium, phosphorus, vitamin B1, manganese, vitamin E, and zinc; however, pacific saury raw is richer in vitamin B12.
  • Brazil nut covers your daily selenium needs 3463% more than pacific saury raw.
  • Pacific saury raw has 137 times less saturated fat than brazil nut. Brazil nut has 16.134g of saturated fat, while pacific saury raw has 0.118g.

Specific food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Fish, pike, northern, raw.

Infographic

Brazil nut vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +1112.9%
Contains more CalciumCalcium +180.7%
Contains more PotassiumPotassium +154.4%
Contains more IronIron +341.8%
Contains more CopperCopper +3317.6%
Contains more ZincZinc +506%
Contains more PhosphorusPhosphorus +229.5%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +409.6%
Contains more SeleniumSelenium +15114.3%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin EVitamin E +2725%
Contains more Vitamin B1Vitamin B1 +963.8%
Contains more FolateFolate +46.7%
Contains more Vitamin CVitamin C +442.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +679.7%
Contains more Vitamin B5Vitamin B5 +307.6%
Contains more Vitamin B6Vitamin B6 +15.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +125.7%

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +9624.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +202.7%
Contains more ProteinProtein +34.5%
Contains more WaterWater +2207.6%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +15109.6%
Contains more Poly. FatPolyunsaturated fat +11978.7%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brazil nut Pacific saury raw
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Brazil nut Pacific saury raw DV% diff.
Selenium 1917µg 12.6µg 3463%
Copper 1.743mg 0.051mg 188%
Polyunsaturated fat 24.399g 0.202g 161%
Fats 67.1g 0.69g 102%
Vitamin B12 0µg 2µg 83%
Magnesium 376mg 31mg 82%
Saturated fat 16.134g 0.118g 73%
Phosphorus 725mg 220mg 72%
Monounsaturated fat 23.879g 0.157g 59%
Vitamin B1 0.617mg 0.058mg 47%
Manganese 1.223mg 0.24mg 43%
Vitamin E 5.65mg 0.2mg 36%
Zinc 4.06mg 0.67mg 31%
Fiber 7.5g 0g 30%
Calories 659kcal 88kcal 29%
Iron 2.43mg 0.55mg 24%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin B3 0.295mg 2.3mg 13%
Potassium 659mg 259mg 12%
Vitamin D 0IU 99IU 12%
Vitamin B5 0.184mg 0.75mg 11%
Calcium 160mg 57mg 10%
Protein 14.32g 19.26g 10%
Choline 28.8mg 65mg 7%
Carbs 11.74g 0g 4%
Vitamin C 0.7mg 3.8mg 3%
Folate 22µg 15µg 2%
Vitamin B2 0.035mg 0.063mg 2%
Vitamin A 0µg 21µg 2%
Sodium 3mg 39mg 2%
Vitamin B6 0.101mg 0.117mg 1%
Net carbs 4.24g 0g N/A
Sugar 2.33g 0g N/A
Starch 0.25g 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.135mg 0.216mg 0%
Threonine 0.365mg 0.844mg 0%
Isoleucine 0.518mg 0.887mg 0%
Leucine 1.19mg 1.565mg 0%
Lysine 0.49mg 1.768mg 0%
Methionine 1.124mg 0.57mg 0%
Phenylalanine 0.639mg 0.752mg 0%
Valine 0.76mg 0.992mg 0%
Histidine 0.409mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Brazil nut
39%
Pacific saury raw
Minerals Daily Need Coverage Score
1208%
Brazil nut
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 16.016g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $3.4)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 36mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.