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Brazil nut vs. Pork — In-Depth Nutrition Comparison

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Significant differences between Brazil nut and Pork

  • Brazil nut has more Selenium, Copper, Magnesium, Phosphorus, Manganese, Vitamin E , and Fiber, however, Pork is richer in Vitamin B3, and Vitamin B12.
  • Brazil nut covers your daily Selenium needs 3403% more than Pork.
  • Pork contains less Saturated Fat.

Specific food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Brazil nut vs Pork infographic
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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%
Pork
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +1242.9%
Contains more CalciumCalcium +742.1%
Contains more PotassiumPotassium +55.8%
Contains more IronIron +179.3%
Contains more CopperCopper +2287.7%
Contains more ZincZinc +69.9%
Contains more PhosphorusPhosphorus +194.7%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +13488.9%
Contains more SeleniumSelenium +4131.8%

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%
Pork
9
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% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin E Vitamin E +1848.3%
Contains more FolateFolate +340%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +42.1%
Contains more Vitamin B2Vitamin B2 +817.1%
Contains more Vitamin B3Vitamin B3 +1607.5%
Contains more Vitamin B5Vitamin B5 +279.3%
Contains more Vitamin B6Vitamin B6 +359.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +226%
~equal in Vitamin K ~0µg

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
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more FatsFats +382%
Contains more CarbsCarbs +∞%
Contains more OtherOther +284.3%
Contains more ProteinProtein +90.8%
Contains more WaterWater +1592.1%

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
Pork
1
41% 49% 10%
Saturated Fat: Sat. Fat 5.23 g
Monounsaturated Fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains more Mono. FatMonounsaturated Fat +285.8%
Contains more Poly. FatPolyunsaturated fat +1933.3%
Contains less Sat. FatSaturated Fat -67.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brazil nut Pork
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Brazil nut Pork Opinion
Calories 659kcal 242kcal Brazil nut
Protein 14.32g 27.32g Pork
Fats 67.1g 13.92g Brazil nut
Vitamin C 0.7mg 0.6mg Brazil nut
Net carbs 4.24g 0g Brazil nut
Carbs 11.74g 0g Brazil nut
Cholesterol 0mg 80mg Brazil nut
Vitamin D 0IU 53IU Pork
Magnesium 376mg 28mg Brazil nut
Calcium 160mg 19mg Brazil nut
Potassium 659mg 423mg Brazil nut
Iron 2.43mg 0.87mg Brazil nut
Sugar 2.33g 0g Pork
Fiber 7.5g 0g Brazil nut
Copper 1.743mg 0.073mg Brazil nut
Zinc 4.06mg 2.39mg Brazil nut
Starch 0.25g Brazil nut
Phosphorus 725mg 246mg Brazil nut
Sodium 3mg 62mg Brazil nut
Vitamin A 0IU 7IU Pork
Vitamin A RAE 0µg 2µg Pork
Vitamin E 5.65mg 0.29mg Brazil nut
Vitamin D 0µg 1.3µg Pork
Manganese 1.223mg 0.009mg Brazil nut
Selenium 1917µg 45.3µg Brazil nut
Vitamin B1 0.617mg 0.877mg Pork
Vitamin B2 0.035mg 0.321mg Pork
Vitamin B3 0.295mg 5.037mg Pork
Vitamin B5 0.184mg 0.698mg Pork
Vitamin B6 0.101mg 0.464mg Pork
Vitamin B12 0µg 0.7µg Pork
Folate 22µg 5µg Brazil nut
Choline 28.8mg 93.9mg Pork
Saturated Fat 16.134g 5.23g Pork
Monounsaturated Fat 23.879g 6.19g Brazil nut
Polyunsaturated fat 24.399g 1.2g Brazil nut
Tryptophan 0.135mg 0.338mg Pork
Threonine 0.365mg 1.234mg Pork
Isoleucine 0.518mg 1.26mg Pork
Leucine 1.19mg 2.177mg Pork
Lysine 0.49mg 2.446mg Pork
Methionine 1.124mg 0.712mg Brazil nut
Phenylalanine 0.639mg 1.086mg Pork
Valine 0.76mg 1.473mg Pork
Histidine 0.409mg 1.067mg Pork
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Pork
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Brazil nut
56%
Pork
Minerals Daily Need Coverage Score
1208%
Brazil nut
55%
Pork

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Pork
Pork is lower in Saturated Fat (difference - 10.904g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 10)
Which food is cheaper?
Pork
Pork is cheaper (difference - $2.6)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 59mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.