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Brazil nut vs Pecan - In-Depth Nutrition Comparison

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Significant differences between Brazil nut and Pecan

  • Brazil nut has more Selenium, Phosphorus, Magnesium, Copper, Vitamin E , and Calcium, however Pecan is richer in Manganese, Vitamin B5, and Fiber.
  • Brazil nut covers your daily Selenium needs 3479% more than Pecan.
  • Pecan has 4 times less Vitamin E than Brazil nut. Brazil nut has 5.65mg of Vitamin E , while Pecan has 1.4mg.
  • Pecan contains less Saturated Fat.

Specific food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Nuts, pecans.

Infographic

Brazil nut vs Pecan 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +128.6%
Contains more Magnesium +210.7%
Contains more Phosphorus +161.7%
Contains more Potassium +60.7%
Contains more Copper +45.3%
Contains less Sodium -100%
Contains more Zinc +11.6%
Equal in Iron - 2.53
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 95% 87% 119% 37% 0% 124% 400%
Contains more Calcium +128.6%
Contains more Magnesium +210.7%
Contains more Phosphorus +161.7%
Contains more Potassium +60.7%
Contains more Copper +45.3%
Contains less Sodium -100%
Contains more Zinc +11.6%
Equal in Iron - 2.53

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Pecan
Contains more Vitamin E +303.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +57.1%
Contains more Vitamin B2 +271.4%
Contains more Vitamin B3 +295.6%
Contains more Vitamin B5 +369%
Contains more Vitamin B6 +107.9%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.66
Equal in Folate - 22
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
Contains more Vitamin E +303.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +57.1%
Contains more Vitamin B2 +271.4%
Contains more Vitamin B3 +295.6%
Contains more Vitamin B5 +369%
Contains more Vitamin B6 +107.9%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.66
Equal in Folate - 22

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brazil nut Pecan
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Pecan Opinion
Net carbs 4.24g 4.26g Pecan
Protein 14.32g 9.17g Brazil nut
Fats 67.1g 71.97g Pecan
Carbs 11.74g 13.86g Pecan
Calories 659kcal 691kcal Pecan
Starch 0.25g 0.46g Pecan
Fructose 0g 0.04g Pecan
Sugar 2.33g 3.97g Brazil nut
Fiber 7.5g 9.6g Pecan
Calcium 160mg 70mg Brazil nut
Iron 2.43mg 2.53mg Pecan
Magnesium 376mg 121mg Brazil nut
Phosphorus 725mg 277mg Brazil nut
Potassium 659mg 410mg Brazil nut
Sodium 3mg 0mg Pecan
Zinc 4.06mg 4.53mg Pecan
Copper 1.743mg 1.2mg Brazil nut
Vitamin A 0IU 56IU Pecan
Vitamin E 5.65mg 1.4mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 1.1mg Pecan
Vitamin B1 0.617mg 0.66mg Pecan
Vitamin B2 0.035mg 0.13mg Pecan
Vitamin B3 0.295mg 1.167mg Pecan
Vitamin B5 0.184mg 0.863mg Pecan
Vitamin B6 0.101mg 0.21mg Pecan
Folate 22µg 22µg
Vitamin B12 0µg 0µg
Vitamin K 0µg 3.5µg Pecan
Tryptophan 0.135mg 0.093mg Brazil nut
Threonine 0.365mg 0.306mg Brazil nut
Isoleucine 0.518mg 0.336mg Brazil nut
Leucine 1.19mg 0.598mg Brazil nut
Lysine 0.49mg 0.287mg Brazil nut
Methionine 1.124mg 0.183mg Brazil nut
Phenylalanine 0.639mg 0.426mg Brazil nut
Valine 0.76mg 0.411mg Brazil nut
Histidine 0.409mg 0.262mg Brazil nut
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 16.134g 6.18g Pecan
Monounsaturated Fat 23.879g 40.801g Pecan
Polyunsaturated fat 24.399g 21.614g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Pecan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Brazil nut
31
Pecan
Mineral Summary Score
184
Brazil nut
110
Pecan

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
86%
Brazil nut
55%
Pecan
Carbohydrates
12%
Brazil nut
14%
Pecan
Fats
310%
Brazil nut
332%
Pecan

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 9.954g)
Which food is cheaper?
Pecan
Pecan is cheaper (difference - $0.4)
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 1.64g)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (10)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.