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  6. Brazil nut vs. Refried beans

Brazil nut vs. Refried beans — In-Depth Nutrition Comparison

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Differences between brazil nut and refried beans

  • Refried beans contain less selenium, copper, phosphorus, magnesium, vitamin B1, manganese, vitamin E, and zinc than brazil nut.
  • Brazil nut's daily need coverage for selenium is 3475% higher.
  • Refried beans contain 63 times less vitamin E than brazil nut. Brazil nut contains 5.65mg of vitamin E, while refried beans contain 0.09mg.
  • The amount of saturated fat in refried beans is lower.
  • Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of refried beans is 38.

The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Brazil nut vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +974.3%
Contains more CalciumCalcium +451.7%
Contains more PotassiumPotassium +106.6%
Contains more IronIron +68.8%
Contains more CopperCopper +1251.2%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +688%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +323.2%
Contains more SeleniumSelenium +32951.7%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin EVitamin E +6177.8%
Contains more Vitamin B1Vitamin B1 +711.8%
Contains more FolateFolate +100%
Contains more CholineCholine +35.8%
Contains more Vitamin CVitamin C +757.1%
Contains more Vitamin B2Vitamin B2 +125.7%
Contains more Vitamin B3Vitamin B3 +24.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.189mg
~equal in Vitamin B6 ~0.103mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Refried beans DV% diff.
Selenium 1917µg 5.8µg 3475%
Copper 1.743mg 0.129mg 179%
Polyunsaturated fat 24.399g 0.543g 159%
Fats 67.1g 2.01g 100%
Phosphorus 725mg 92mg 90%
Magnesium 376mg 35mg 81%
Saturated fat 16.134g 0.631g 70%
Monounsaturated fat 23.879g 0.601g 58%
Vitamin B1 0.617mg 0.076mg 45%
Manganese 1.223mg 0.289mg 41%
Vitamin E 5.65mg 0.09mg 37%
Zinc 4.06mg 0.58mg 32%
Calories 659kcal 90kcal 28%
Histidine 0.409mg 153mg 22%
Protein 14.32g 4.98g 19%
Sodium 3mg 370mg 16%
Fiber 7.5g 3.7g 15%
Calcium 160mg 29mg 13%
Iron 2.43mg 1.44mg 12%
Potassium 659mg 319mg 10%
Vitamin C 0.7mg 6mg 6%
Folate 22µg 11µg 3%
Vitamin B2 0.035mg 0.079mg 3%
Starch 0.25g 7.43g 3%
Vitamin K 0µg 2.1µg 2%
Choline 28.8mg 21.2mg 1%
Carbs 11.74g 13.55g 1%
Net carbs 4.24g 9.85g N/A
Sugar 2.33g 0.54g N/A
Vitamin B3 0.295mg 0.367mg 0%
Vitamin B5 0.184mg 0.189mg 0%
Vitamin B6 0.101mg 0.103mg 0%
Trans fat 0.016g N/A
Tryptophan 0.135mg 0.065mg 0%
Threonine 0.365mg 0.231mg 0%
Isoleucine 0.518mg 0.242mg 0%
Leucine 1.19mg 0.438mg 0%
Lysine 0.49mg 0.377mg 0%
Methionine 1.124mg 0.083mg 0%
Phenylalanine 0.639mg 0.297mg 0%
Valine 0.76mg 0.287mg 0%
Omega-3 - ALA 0.018g 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0g N/A
Omega-6 - Eicosadienoic acid 0g 0.008g N/A
Omega-6 - Linoleic acid 23.859g 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +187.6%
Contains more FatsFats +3238.3%
Contains more OtherOther +100%
Contains more CarbsCarbs +15.4%
Contains more WaterWater +2173.4%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +3873.2%
Contains more Poly. FatPolyunsaturated fat +4393.4%
Contains less Sat. FatSaturated fat -96.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +331.5%
Contains more StarchStarch +2872%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.