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Brazil nut vs. Fish sandwich — In-Depth Nutrition Comparison

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Summary of differences between brazil nut and fish sandwiches

  • Brazil nut has more selenium, copper, phosphorus, magnesium, manganese, vitamin E, vitamin B1, and zinc; however, fish sandwiches are higher in vitamin B12.
  • Brazil nut covers your daily need for selenium, 3453% more than fish sandwiches.
  • Brazil nut has 23 times more copper than fish sandwiches. While brazil nut has 1.743mg of copper, fish sandwiches have only 0.075mg.
  • Fish sandwiches have less saturated fat.
  • The glycemic index of fish sandwiches is higher.

These are the specific foods used in this comparison Nuts, brazilnuts, dried, unblanched and Fast foods, fish sandwich, with tartar sauce.

Infographic

Brazil nut vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +1404%
Contains more CalciumCalcium +332.4%
Contains more PotassiumPotassium +219.9%
Contains more IronIron +62%
Contains more CopperCopper +2224%
Contains more ZincZinc +728.6%
Contains more PhosphorusPhosphorus +525%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +363.3%
Contains more SeleniumSelenium +10550%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin EVitamin E +927.3%
Contains more Vitamin B1Vitamin B1 +193.8%
Contains more Vitamin B6Vitamin B6 +44.3%
Contains more Vitamin CVitamin C +157.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +628.8%
Contains more Vitamin B5Vitamin B5 +101.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +109.1%
~equal in Choline ~28.9mg

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +39.2%
Contains more FatsFats +439%
Contains more OtherOther +60.6%
Contains more CarbsCarbs +127.3%
Contains more WaterWater +1316.4%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Mono. FatMonounsaturated fat +820.2%
Contains more Poly. FatPolyunsaturated fat +289.9%
Contains less Sat. FatSaturated fat -87.9%

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
34% 42% 25%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.2 g
Fructose: 1.47 g
Lactose: 0 g
Maltose: 0.87 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brazil nut Fish sandwich
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Brazil nut Fish sandwich DV% diff.
Selenium 1917µg 18µg 3453%
Copper 1.743mg 0.075mg 185%
Polyunsaturated fat 24.399g 6.257g 121%
Phosphorus 725mg 116mg 87%
Fats 67.1g 12.45g 84%
Magnesium 376mg 25mg 84%
Saturated fat 16.134g 1.949g 64%
Monounsaturated fat 23.879g 2.595g 53%
Manganese 1.223mg 0.264mg 42%
Vitamin B1 0.617mg 0.21mg 34%
Vitamin E 5.65mg 0.55mg 34%
Zinc 4.06mg 0.49mg 32%
Vitamin B12 0µg 0.68µg 28%
Sodium 3mg 602mg 26%
Fiber 7.5g 1g 26%
Calories 659kcal 257kcal 20%
Potassium 659mg 206mg 13%
Iron 2.43mg 1.5mg 12%
Calcium 160mg 37mg 12%
Cholesterol 0mg 35mg 12%
Vitamin B3 0.295mg 2.15mg 12%
Vitamin K 0µg 13.6µg 11%
Protein 14.32g 10.29g 8%
Vitamin B2 0.035mg 0.14mg 8%
Folate 22µg 46µg 6%
Carbs 11.74g 26.69g 5%
Vitamin B5 0.184mg 0.37mg 4%
Fructose 0g 1.47g 2%
Vitamin B6 0.101mg 0.07mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin C 0.7mg 1.8mg 1%
Vitamin D 0IU 9IU 1%
Vitamin A 0µg 6µg 1%
Net carbs 4.24g 25.69g N/A
Sugar 2.33g 3.53g N/A
Starch 0.25g 0%
Trans fat 0.08g N/A
Choline 28.8mg 28.9mg 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 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.018g 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 23.859g 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Fish sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Brazil nut
27%
Fish sandwich
Minerals Daily Need Coverage Score
1208%
Brazil nut
40%
Fish sandwich

Comparison summary

Which food is lower in Saturated fat?
Fish sandwich
Fish sandwich is lower in Saturated fat (difference - 14.185g)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $3.4)
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 599mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.