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  6. Brazil nut vs. Potato bread

Brazil nut vs. Potato bread — In-Depth Nutrition Comparison

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How are brazil nut and potato bread different?

  • Brazil nut is higher in selenium, copper, magnesium, phosphorus, manganese, vitamin B1, vitamin E, and zinc; however, potato bread is richer in folate.
  • Daily need coverage for selenium for brazil nut is 3468% higher.
  • Brazil nut has a lower glycemic index (10) than potato bread (61).

Nuts, brazilnuts, dried, unblanched and Bread, potato are the varieties used in this article.

Infographic

Brazil nut vs Potato bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +1242.9%
Contains more CopperCopper +1754.3%
Contains more ZincZinc +181.9%
Contains more PhosphorusPhosphorus +96.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +383.4%
Contains more SeleniumSelenium +20078.9%
Contains more CalciumCalcium +17.5%
~equal in Potassium ~718mg
~equal in Iron ~2.25mg

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1102.1%
Contains more Vitamin B1Vitamin B1 +228.2%
Contains more CholineCholine +56.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +202.9%
Contains more Vitamin B3Vitamin B3 +323.7%
Contains more Vitamin B5Vitamin B5 +344%
Contains more Vitamin B6Vitamin B6 +129.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +472.7%

All nutrients comparison - raw data values

Nutrient Brazil nut Potato bread DV% diff.
Selenium 1917µg 9.5µg 3468%
Copper 1.743mg 0.094mg 183%
Polyunsaturated fat 24.399g 0g 163%
Fats 67.1g 3.13g 98%
Magnesium 376mg 28mg 83%
Saturated fat 16.134g 0g 73%
Monounsaturated fat 23.879g 0g 60%
Phosphorus 725mg 369mg 51%
Manganese 1.223mg 0.253mg 42%
Vitamin B1 0.617mg 0.188mg 36%
Vitamin E 5.65mg 0.47mg 35%
Folate 22µg 126µg 26%
Zinc 4.06mg 1.44mg 24%
Calories 659kcal 266kcal 20%
Sodium 3mg 375mg 16%
Vitamin B5 0.184mg 0.817mg 13%
Carbs 11.74g 47.07g 12%
Vitamin B6 0.101mg 0.232mg 10%
Vitamin K 0µg 6.8µg 6%
Vitamin B12 0µg 0.15µg 6%
Vitamin B3 0.295mg 1.25mg 6%
Fiber 7.5g 6.3g 5%
Vitamin B2 0.035mg 0.106mg 5%
Protein 14.32g 12.5g 4%
Calcium 160mg 188mg 3%
Vitamin A 0µg 24µg 3%
Potassium 659mg 718mg 2%
Iron 2.43mg 2.25mg 2%
Choline 28.8mg 18.4mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 2.33g 9.38g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.081mg 0%
Threonine 0.365mg 0.224mg 0%
Isoleucine 0.518mg 0.268mg 0%
Leucine 1.19mg 0.44mg 0%
Lysine 0.49mg 0.311mg 0%
Methionine 1.124mg 0.112mg 0%
Phenylalanine 0.639mg 0.285mg 0%
Valine 0.76mg 0.305mg 0%
Histidine 0.409mg 0.143mg 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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more ProteinProtein +14.6%
Contains more FatsFats +2043.8%
Contains more CarbsCarbs +300.9%
Contains more WaterWater +881%
~equal in Other ~3.75g

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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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.