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  6. Brazil nut vs. Prunes

Brazil nut vs. Prunes — In-Depth Nutrition Comparison

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How are brazil nut and prunes different?

  • Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, vitamin E, and zinc; however, prunes are richer in vitamin K.
  • Daily need coverage for selenium for brazil nut is 3485% higher.
  • Brazil nut contains 183 times more saturated fat than prunes. While brazil nut contains 16.134g of saturated fat, prunes contain only 0.088g.
  • Brazil nut has a lower glycemic index (10) than prunes (29).

Nuts, brazilnuts, dried, unblanched and Plums, dried (prunes), uncooked are the varieties used in this article.

Infographic

Brazil nut vs Prunes 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%
Prunes
Prunes
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +817.1%
Contains more CalciumCalcium +272.1%
Contains more IronIron +161.3%
Contains more CopperCopper +520.3%
Contains more ZincZinc +822.7%
Contains more PhosphorusPhosphorus +950.7%
Contains more ManganeseManganese +309%
Contains more SeleniumSelenium +638900%
Contains more PotassiumPotassium +11.1%
Contains less SodiumSodium -33.3%

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%
Prunes
Prunes
6
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% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin EVitamin E +1214%
Contains more Vitamin B1Vitamin B1 +1109.8%
Contains more FolateFolate +450%
Contains more CholineCholine +185.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +431.4%
Contains more Vitamin B3Vitamin B3 +538%
Contains more Vitamin B5Vitamin B5 +129.3%
Contains more Vitamin B6Vitamin B6 +103%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Prunes DV% diff.
Selenium 1917µg 0.3µg 3485%
Polyunsaturated fat 24.399g 0.062g 162%
Copper 1.743mg 0.281mg 162%
Fats 67.1g 0.38g 103%
Phosphorus 725mg 69mg 94%
Magnesium 376mg 41mg 80%
Saturated fat 16.134g 0.088g 73%
Monounsaturated fat 23.879g 0.053g 60%
Vitamin K 0µg 59.5µg 50%
Vitamin B1 0.617mg 0.051mg 47%
Manganese 1.223mg 0.299mg 40%
Vitamin E 5.65mg 0.43mg 35%
Zinc 4.06mg 0.44mg 33%
Protein 14.32g 2.18g 24%
Calories 659kcal 240kcal 21%
Iron 2.43mg 0.93mg 19%
Carbs 11.74g 63.88g 17%
Fructose 0g 12.45g 16%
Vitamin B2 0.035mg 0.186mg 12%
Calcium 160mg 43mg 12%
Vitamin B3 0.295mg 1.882mg 10%
Vitamin B6 0.101mg 0.205mg 8%
Vitamin B5 0.184mg 0.422mg 5%
Folate 22µg 4µg 5%
Vitamin A 0µg 39µg 4%
Choline 28.8mg 10.1mg 3%
Starch 0.25g 5.11g 2%
Fiber 7.5g 7.1g 2%
Potassium 659mg 732mg 2%
Vitamin C 0.7mg 0.6mg 0%
Net carbs 4.24g 56.78g N/A
Sugar 2.33g 38.13g N/A
Sodium 3mg 2mg 0%
Tryptophan 0.135mg 0.025mg 0%
Threonine 0.365mg 0.049mg 0%
Isoleucine 0.518mg 0.041mg 0%
Leucine 1.19mg 0.066mg 0%
Lysine 0.49mg 0.05mg 0%
Methionine 1.124mg 0.016mg 0%
Phenylalanine 0.639mg 0.052mg 0%
Valine 0.76mg 0.056mg 0%
Histidine 0.409mg 0.027mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0g 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +556.9%
Contains more FatsFats +17557.9%
Contains more OtherOther +29.5%
Contains more CarbsCarbs +444.1%
Contains more WaterWater +804.1%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +44954.7%
Contains more Poly. FatPolyunsaturated fat +39253.2%
Contains less Sat. FatSaturated fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Prunes
Prunes
4
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more SucroseSucrose +1453.3%
Contains more StarchStarch +1944%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.