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  6. Brazil nut vs. Rice

Brazil nut vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between brazil nut and rice

  • Rice has less selenium, copper, phosphorus, magnesium, vitamin B1, vitamin E, manganese, zinc, and fiber than brazil nut.
  • Brazil nut covers your daily need for selenium, 3472% more than rice.
  • Brazil nut has 210 times more saturated fat than rice. While brazil nut has 16.134g of saturated fat, rice has only 0.077g.
  • The glycemic index of rice is higher.

These are the specific foods used in this comparison Nuts, brazilnuts, dried, unblanched and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Brazil nut vs Rice 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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +3033.3%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +1782.9%
Contains more IronIron +102.5%
Contains more CopperCopper +2426.1%
Contains more ZincZinc +728.6%
Contains more PhosphorusPhosphorus +1586%
Contains more ManganeseManganese +159.1%
Contains more SeleniumSelenium +25460%
Contains less SodiumSodium -66.7%

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%
Rice
Rice
3
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +14025%
Contains more Vitamin B1Vitamin B1 +278.5%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more CholineCholine +1271.4%
Contains more Vitamin B3Vitamin B3 +400.3%
Contains more Vitamin B5Vitamin B5 +112%
Contains more FolateFolate +163.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Rice DV% diff.
Selenium 1917µg 7.5µg 3472%
Copper 1.743mg 0.069mg 186%
Polyunsaturated fat 24.399g 0.076g 162%
Fats 67.1g 0.28g 103%
Phosphorus 725mg 43mg 97%
Magnesium 376mg 12mg 87%
Saturated fat 16.134g 0.077g 73%
Monounsaturated fat 23.879g 0.088g 59%
Vitamin B1 0.617mg 0.163mg 38%
Vitamin E 5.65mg 0.04mg 37%
Manganese 1.223mg 0.472mg 33%
Zinc 4.06mg 0.49mg 32%
Fiber 7.5g 0.4g 28%
Calories 659kcal 130kcal 26%
Protein 14.32g 2.69g 23%
Potassium 659mg 35mg 18%
Iron 2.43mg 1.2mg 15%
Calcium 160mg 10mg 15%
Folate 22µg 58µg 9%
Vitamin B3 0.295mg 1.476mg 7%
Choline 28.8mg 2.1mg 5%
Carbs 11.74g 28.17g 5%
Vitamin B5 0.184mg 0.39mg 4%
Vitamin B2 0.035mg 0.013mg 2%
Vitamin B6 0.101mg 0.093mg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 27.77g N/A
Sugar 2.33g 0.05g N/A
Starch 0.25g 0%
Sodium 3mg 1mg 0%
Tryptophan 0.135mg 0.031mg 0%
Threonine 0.365mg 0.096mg 0%
Isoleucine 0.518mg 0.116mg 0%
Leucine 1.19mg 0.222mg 0%
Lysine 0.49mg 0.097mg 0%
Methionine 1.124mg 0.063mg 0%
Phenylalanine 0.639mg 0.144mg 0%
Valine 0.76mg 0.164mg 0%
Histidine 0.409mg 0.063mg 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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +432.3%
Contains more FatsFats +23864.3%
Contains more OtherOther +714.3%
Contains more CarbsCarbs +139.9%
Contains more WaterWater +1901.2%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +27035.2%
Contains more Poly. FatPolyunsaturated fat +32003.9%
Contains less Sat. FatSaturated fat -99.5%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.