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  6. Brazil nut vs. Saffron

Brazil nut vs. Saffron — In-Depth Nutrition Comparison

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A recap on differences between brazil nut and saffron

  • Brazil nut is higher in selenium, copper, phosphorus, and vitamin B1, yet saffron is higher in manganese, iron, vitamin C, vitamin B6, and potassium.
  • Brazil nut covers your daily selenium needs 3475% more than saffron.
  • Brazil nut contains 10 times more saturated fat than saffron. While brazil nut contains 16.134g of saturated fat, saffron contains only 1.586g.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Spices, saffron.

Infographic

Brazil nut vs Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains more MagnesiumMagnesium +42.4%
Contains more CalciumCalcium +44.1%
Contains more CopperCopper +431.4%
Contains more ZincZinc +272.5%
Contains more PhosphorusPhosphorus +187.7%
Contains less SodiumSodium -98%
Contains more SeleniumSelenium +34132.1%
Contains more PotassiumPotassium +161.6%
Contains more IronIron +356.8%
Contains more ManganeseManganese +2222.8%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +436.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +11442.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +662.9%
Contains more Vitamin B3Vitamin B3 +394.9%
Contains more Vitamin B6Vitamin B6 +900%
Contains more FolateFolate +322.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Saffron DV% diff.
Selenium 1917µg 5.6µg 3475%
Manganese 1.223mg 28.408mg 1182%
Copper 1.743mg 0.328mg 157%
Polyunsaturated fat 24.399g 2.067g 149%
Iron 2.43mg 11.1mg 108%
Fats 67.1g 5.85g 94%
Vitamin C 0.7mg 80.8mg 89%
Vitamin B6 0.101mg 1.01mg 70%
Phosphorus 725mg 252mg 68%
Saturated fat 16.134g 1.586g 66%
Monounsaturated fat 23.879g 0.429g 59%
Vitamin B1 0.617mg 0.115mg 42%
Vitamin E 5.65mg 38%
Potassium 659mg 1724mg 31%
Zinc 4.06mg 1.09mg 27%
Magnesium 376mg 264mg 27%
Folate 22µg 93µg 18%
Carbs 11.74g 65.37g 18%
Vitamin B2 0.035mg 0.267mg 18%
Calories 659kcal 310kcal 17%
Fiber 7.5g 3.9g 14%
Vitamin B3 0.295mg 1.46mg 7%
Sodium 3mg 148mg 6%
Protein 14.32g 11.43g 6%
Choline 28.8mg 5%
Calcium 160mg 111mg 5%
Vitamin B5 0.184mg 4%
Vitamin A 0µg 27µg 3%
Net carbs 4.24g 61.47g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0g 0.006g 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% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more ProteinProtein +25.3%
Contains more FatsFats +1047%
Contains more CarbsCarbs +456.8%
Contains more WaterWater +248%
Contains more OtherOther +59.4%

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains more Mono. FatMonounsaturated fat +5466.2%
Contains more Poly. FatPolyunsaturated fat +1080.4%
Contains less Sat. FatSaturated fat -90.2%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.