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  6. Brazil nut vs. Roe

Brazil nut vs. Roe — In-Depth Nutrition Comparison

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A recap on differences between brazil nut and roe

  • Brazil nut is higher in selenium, copper, magnesium, manganese, fiber, and phosphorus, yet roe is higher in vitamin B12 and vitamin B2.
  • Brazil nut covers your daily selenium needs 3391% more than roe.
  • The amount of saturated fat in roe is lower.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Fish, roe, mixed species, cooked, dry heat.

Infographic

Brazil nut vs Roe 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%
Roe
Roe
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +1346.2%
Contains more CalciumCalcium +471.4%
Contains more PotassiumPotassium +132.9%
Contains more IronIron +215.6%
Contains more CopperCopper +1261.7%
Contains more ZincZinc +217.2%
Contains more PhosphorusPhosphorus +40.8%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +9307.7%
Contains more SeleniumSelenium +3607.9%

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%
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +122.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2242.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +2611.4%
Contains more Vitamin B3Vitamin B3 +643.1%
Contains more Vitamin B5Vitamin B5 +527.2%
Contains more Vitamin B6Vitamin B6 +83.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +318.2%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Roe DV% diff.
Selenium 1917µg 51.7µg 3391%
Vitamin B12 0µg 11.54µg 481%
Copper 1.743mg 0.128mg 179%
Cholesterol 0mg 479mg 160%
Polyunsaturated fat 24.399g 3.404g 140%
Fats 67.1g 8.23g 91%
Magnesium 376mg 26mg 83%
Vitamin B2 0.035mg 0.949mg 70%
Saturated fat 16.134g 1.866g 65%
Monounsaturated fat 23.879g 2.129g 54%
Manganese 1.223mg 0.013mg 53%
Vitamin E 5.65mg 38%
Phosphorus 725mg 515mg 30%
Fiber 7.5g 0g 30%
Protein 14.32g 28.62g 29%
Vitamin B1 0.617mg 0.277mg 28%
Zinc 4.06mg 1.28mg 25%
Calories 659kcal 204kcal 23%
Iron 2.43mg 0.77mg 21%
Vitamin B5 0.184mg 1.154mg 19%
Folate 22µg 92µg 18%
Vitamin C 0.7mg 16.4mg 17%
Calcium 160mg 28mg 13%
Vitamin B3 0.295mg 2.192mg 12%
Potassium 659mg 283mg 11%
Vitamin A 0µg 91µg 10%
Vitamin B6 0.101mg 0.185mg 6%
Sodium 3mg 117mg 5%
Choline 28.8mg 5%
Carbs 11.74g 1.92g 3%
Net carbs 4.24g 1.92g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.375mg 0%
Threonine 0.365mg 1.305mg 0%
Isoleucine 0.518mg 1.465mg 0%
Leucine 1.19mg 2.509mg 0%
Lysine 0.49mg 2.179mg 0%
Methionine 1.124mg 0.71mg 0%
Phenylalanine 0.639mg 1.401mg 0%
Valine 0.76mg 1.676mg 0%
Histidine 0.409mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0g 0.105g 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
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more FatsFats +715.3%
Contains more CarbsCarbs +511.5%
Contains more OtherOther +31.5%
Contains more ProteinProtein +99.9%
Contains more WaterWater +1614.3%

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
Roe
Roe
1
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains more Mono. FatMonounsaturated fat +1021.6%
Contains more Poly. FatPolyunsaturated fat +616.8%
Contains less Sat. FatSaturated fat -88.4%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.