Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Brazil nut
  5. Compare
  6. Brazil nut vs. Pomegranate

Brazil nut vs. Pomegranate — In-Depth Nutrition Comparison

Compare

The main differences between brazil nut and pomegranate

  • Brazil nut is richer than pomegranate in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, zinc, vitamin E, and iron.
  • Daily need coverage for selenium for brazil nut is 3485% higher.
  • Brazil nut contains 134 times more saturated fat than pomegranate. Brazil nut contains 16.134g of saturated fat, while pomegranate contains 0.12g.

Food types used in this article are Nuts, brazilnuts, dried, unblanched and Pomegranates, raw.

Infographic

Brazil nut vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +3033.3%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +179.2%
Contains more IronIron +710%
Contains more CopperCopper +1003.2%
Contains more ZincZinc +1060%
Contains more PhosphorusPhosphorus +1913.9%
Contains more ManganeseManganese +927.7%
Contains more SeleniumSelenium +383300%
~equal in Sodium ~3mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin EVitamin E +841.7%
Contains more Vitamin B1Vitamin B1 +820.9%
Contains more Vitamin B6Vitamin B6 +34.7%
Contains more CholineCholine +278.9%
Contains more Vitamin CVitamin C +1357.1%
Contains more Vitamin B2Vitamin B2 +51.4%
Contains more Vitamin B5Vitamin B5 +104.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +72.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.293mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Pomegranate DV% diff.
Selenium 1917µg 0.5µg 3485%
Copper 1.743mg 0.158mg 176%
Polyunsaturated fat 24.399g 0.079g 162%
Fats 67.1g 1.17g 101%
Phosphorus 725mg 36mg 98%
Magnesium 376mg 12mg 87%
Saturated fat 16.134g 0.12g 73%
Monounsaturated fat 23.879g 0.093g 59%
Manganese 1.223mg 0.119mg 48%
Vitamin B1 0.617mg 0.067mg 46%
Zinc 4.06mg 0.35mg 34%
Vitamin E 5.65mg 0.6mg 34%
Calories 659kcal 83kcal 29%
Iron 2.43mg 0.3mg 27%
Protein 14.32g 1.67g 25%
Calcium 160mg 10mg 15%
Vitamin K 0µg 16.4µg 14%
Fiber 7.5g 4g 14%
Potassium 659mg 236mg 12%
Vitamin C 0.7mg 10.2mg 11%
Choline 28.8mg 7.6mg 4%
Folate 22µg 38µg 4%
Vitamin B5 0.184mg 0.377mg 4%
Carbs 11.74g 18.7g 2%
Vitamin B6 0.101mg 0.075mg 2%
Vitamin B2 0.035mg 0.053mg 1%
Net carbs 4.24g 14.7g N/A
Sugar 2.33g 13.67g N/A
Starch 0.25g 0%
Sodium 3mg 3mg 0%
Vitamin B3 0.295mg 0.293mg 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +757.5%
Contains more FatsFats +5635%
Contains more OtherOther +545.3%
Contains more CarbsCarbs +59.3%
Contains more WaterWater +2178.7%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +25576.3%
Contains more Poly. FatPolyunsaturated fat +30784.8%
Contains less Sat. FatSaturated fat -99.3%

People also compare

Brazil nut
Brazil nut vs Almonds
Almonds
Brazil nut
Brazil nut vs Cashew
Cashew
Brazil nut
Brazil nut vs Chestnut
Chestnut
Pomegranate
Pomegranate vs Passion fruit
Passion fruit
Pomegranate
Pomegranate vs Grape
Grape
Pomegranate
Pomegranate vs Figs
Figs

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.