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Brazil nut vs. Pastry — In-Depth Nutrition Comparison

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A recap on differences between brazil nut and pastry

  • Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin E, zinc, manganese, and fiber, yet pastry is higher in vitamin B3.
  • Brazil nut covers your daily selenium needs 3441% more than pastry.
  • Brazil nut contains 24 times more magnesium than pastry. While brazil nut contains 376mg of magnesium, pastry contains only 16mg.
  • The amount of saturated fat in pastry is lower.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Puff pastry, frozen, ready-to-bake.

Infographic

Brazil nut vs Pastry 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%
Pastry
Pastry
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +2250%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +980.3%
Contains more CopperCopper +1428.9%
Contains more ZincZinc +666%
Contains more PhosphorusPhosphorus +1108.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +150.6%
Contains more SeleniumSelenium +7821.5%
~equal in Iron ~2.56mg

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%
Pastry
Pastry
4
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +946.3%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +381%
Contains more CholineCholine +350%
Contains more Vitamin B2Vitamin B2 +708.6%
Contains more Vitamin B3Vitamin B3 +1312.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +254.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Pastry DV% diff.
Selenium 1917µg 24.2µg 3441%
Copper 1.743mg 0.114mg 181%
Polyunsaturated fat 24.399g 4.894g 130%
Phosphorus 725mg 60mg 95%
Magnesium 376mg 16mg 86%
Fats 67.1g 38.1g 45%
Vitamin E 5.65mg 0.54mg 34%
Manganese 1.223mg 0.488mg 32%
Zinc 4.06mg 0.53mg 32%
Saturated fat 16.134g 9.643g 30%
Vitamin B3 0.295mg 4.168mg 24%
Fiber 7.5g 1.5g 24%
Vitamin B2 0.035mg 0.283mg 19%
Vitamin B1 0.617mg 0.398mg 18%
Potassium 659mg 61mg 18%
Calcium 160mg 10mg 15%
Folate 22µg 78µg 14%
Protein 14.32g 7.3g 14%
Vitamin K 0µg 16.1µg 13%
Sodium 3mg 249mg 11%
Carbs 11.74g 45.1g 11%
Vitamin B6 0.101mg 0.021mg 6%
Monounsaturated fat 23.879g 21.597g 6%
Calories 659kcal 551kcal 5%
Vitamin B5 0.184mg 0mg 4%
Choline 28.8mg 6.4mg 4%
Iron 2.43mg 2.56mg 2%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 43.6g N/A
Sugar 2.33g 0.74g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.085mg 0%
Threonine 0.365mg 0.196mg 0%
Isoleucine 0.518mg 0.272mg 0%
Leucine 1.19mg 0.508mg 0%
Lysine 0.49mg 0.142mg 0%
Methionine 1.124mg 0.129mg 0%
Phenylalanine 0.639mg 0.362mg 0%
Valine 0.76mg 0.308mg 0%
Histidine 0.409mg 0.156mg 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
Pastry
Pastry
2
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more ProteinProtein +96.2%
Contains more FatsFats +76.1%
Contains more OtherOther +242%
Contains more CarbsCarbs +284.2%
Contains more WaterWater +148.5%

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
Pastry
Pastry
1
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains more Poly. FatPolyunsaturated fat +398.5%
Contains less Sat. FatSaturated fat -40.2%
~equal in Monounsaturated fat ~21.597g

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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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.