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  6. Brazil nut vs. Poblano

Brazil nut vs. Poblano — In-Depth Nutrition Comparison

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What are the main differences between brazil nut and poblano?

  • Brazil nut is richer in selenium, copper, phosphorus, and magnesium, while poblano is higher in vitamin A, vitamin B6, vitamin B2, iron, and fiber.
  • Brazil nut's daily need coverage for selenium is 3480% higher.
  • Poblano has 20 times less saturated fat than brazil nut. Brazil nut has 16.134g of saturated fat, while poblano has 0.82g.

We used Nuts, brazilnuts, dried, unblanched and Peppers, ancho, dried types in this comparison.

Infographic

Brazil nut vs Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains more MagnesiumMagnesium +232.7%
Contains more CalciumCalcium +162.3%
Contains more CopperCopper +243.1%
Contains more ZincZinc +185.9%
Contains more PhosphorusPhosphorus +260.7%
Contains less SodiumSodium -93%
Contains more SeleniumSelenium +66003.4%
Contains more PotassiumPotassium +265.9%
Contains more IronIron +349.8%
~equal in Manganese ~1.279mg

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +244.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +185.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +6342.9%
Contains more Vitamin B3Vitamin B3 +2070.5%
Contains more Vitamin B5Vitamin B5 +983.2%
Contains more Vitamin B6Vitamin B6 +3400%
Contains more FolateFolate +213.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Poblano DV% diff.
Selenium 1917µg 2.9µg 3480%
Vitamin B6 0.101mg 3.535mg 264%
Vitamin B2 0.035mg 2.255mg 171%
Copper 1.743mg 0.508mg 137%
Polyunsaturated fat 24.399g 4.511g 133%
Vitamin A 0µg 1022µg 114%
Iron 2.43mg 10.93mg 106%
Fats 67.1g 8.2g 91%
Phosphorus 725mg 201mg 75%
Saturated fat 16.134g 0.82g 70%
Magnesium 376mg 113mg 63%
Monounsaturated fat 23.879g 0.492g 58%
Fiber 7.5g 21.6g 56%
Potassium 659mg 2411mg 52%
Vitamin E 5.65mg 38%
Vitamin B3 0.295mg 6.403mg 38%
Vitamin B1 0.617mg 0.179mg 37%
Vitamin B5 0.184mg 1.993mg 36%
Zinc 4.06mg 1.42mg 24%
Calories 659kcal 281kcal 19%
Carbs 11.74g 51.42g 13%
Folate 22µg 69µg 12%
Calcium 160mg 61mg 10%
Protein 14.32g 11.86g 5%
Choline 28.8mg 5%
Manganese 1.223mg 1.279mg 2%
Sodium 3mg 43mg 2%
Vitamin C 0.7mg 2mg 1%
Net carbs 4.24g 29.82g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.155mg 0%
Threonine 0.365mg 0.425mg 0%
Isoleucine 0.518mg 0.373mg 0%
Leucine 1.19mg 0.605mg 0%
Lysine 0.49mg 0.515mg 0%
Methionine 1.124mg 0.142mg 0%
Phenylalanine 0.639mg 0.361mg 0%
Valine 0.76mg 0.489mg 0%
Histidine 0.409mg 0.232mg 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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more ProteinProtein +20.7%
Contains more FatsFats +718.3%
Contains more CarbsCarbs +338%
Contains more WaterWater +561.7%
Contains more OtherOther +72.2%

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
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains more Mono. FatMonounsaturated fat +4753.5%
Contains more Poly. FatPolyunsaturated fat +440.9%
Contains less Sat. FatSaturated fat -94.9%

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.