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  6. Brazil nut vs. Porridge

Brazil nut vs. Porridge — In-Depth Nutrition Comparison

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Differences between brazil nut and porridge

  • Porridge contains less selenium, copper, phosphorus, magnesium, manganese, vitamin B1, vitamin E, zinc, and fiber than brazil nut.
  • Brazil nut's daily need coverage for selenium is 3480% higher.
  • The amount of saturated fat in porridge is lower.
  • Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of porridge is 66.

The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Brazil nut vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +7420%
Contains more CalciumCalcium +83.9%
Contains more PotassiumPotassium +4018.8%
Contains more CopperCopper +4257.5%
Contains more ZincZinc +3023.1%
Contains more PhosphorusPhosphorus +4733.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +68364.3%
Contains more IronIron +53.9%

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +28150%
Contains more Vitamin B1Vitamin B1 +1021.8%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B5Vitamin B5 +159.2%
Contains more Vitamin B6Vitamin B6 +676.9%
Contains more FolateFolate +83.3%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +76.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Porridge DV% diff.
Selenium 1917µg 2.8µg 3480%
Copper 1.743mg 0.04mg 189%
Polyunsaturated fat 24.399g 0.114g 162%
Fats 67.1g 0.21g 103%
Phosphorus 725mg 15mg 101%
Magnesium 376mg 5mg 88%
Saturated fat 16.134g 0.033g 73%
Monounsaturated fat 23.879g 0.028g 60%
Manganese 1.223mg 0mg 53%
Vitamin B1 0.617mg 0.055mg 47%
Vitamin E 5.65mg 0.02mg 38%
Zinc 4.06mg 0.13mg 36%
Calories 659kcal 50kcal 30%
Fiber 7.5g 0.5g 28%
Protein 14.32g 1.44g 26%
Potassium 659mg 16mg 19%
Iron 2.43mg 3.74mg 16%
Vitamin B6 0.101mg 0.013mg 7%
Calcium 160mg 87mg 7%
Choline 28.8mg 5%
Folate 22µg 12µg 3%
Vitamin B5 0.184mg 0.071mg 2%
Vitamin B2 0.035mg 0.025mg 1%
Vitamin B3 0.295mg 0.52mg 1%
Vitamin C 0.7mg 0mg 1%
Carbs 11.74g 10.52g 0%
Net carbs 4.24g 10.02g N/A
Sugar 2.33g 0.03g N/A
Starch 0.25g 0%
Sodium 3mg 6mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.135mg 0.02mg 0%
Threonine 0.365mg 0.045mg 0%
Isoleucine 0.518mg 0.063mg 0%
Leucine 1.19mg 0.11mg 0%
Lysine 0.49mg 0.037mg 0%
Methionine 1.124mg 0.027mg 0%
Phenylalanine 0.639mg 0.078mg 0%
Valine 0.76mg 0.07mg 0%
Histidine 0.409mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +894.4%
Contains more FatsFats +31852.4%
Contains more CarbsCarbs +11.6%
Contains more OtherOther +1454.5%
Contains more WaterWater +2461.7%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +85182.1%
Contains more Poly. FatPolyunsaturated fat +21302.6%
Contains less Sat. FatSaturated fat -99.8%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.