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  6. Brazil nut vs. Sauerkraut

Brazil nut vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the differences between brazil nut and sauerkraut?

  • The amount of selenium, copper, phosphorus, magnesium, vitamin B1, manganese, vitamin E, and zinc in brazil nut is higher than in sauerkraut.
  • Brazil nut's daily need coverage for selenium is 3484% more.
  • Sauerkraut contains 475 times less saturated fat than brazil nut. Brazil nut contains 16.134g of saturated fat, while sauerkraut contains 0.034g.
  • Brazil nut has a lower glycemic index (10) than sauerkraut (32).

We used Nuts, brazilnuts, dried, unblanched and Sauerkraut, canned, solids, and liquids types in this article.

Infographic

Brazil nut vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +2792.3%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +287.6%
Contains more IronIron +65.3%
Contains more CopperCopper +1715.6%
Contains more ZincZinc +2036.8%
Contains more PhosphorusPhosphorus +3525%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +709.9%
Contains more SeleniumSelenium +319400%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin EVitamin E +3935.7%
Contains more Vitamin B1Vitamin B1 +2838.1%
Contains more Vitamin B2Vitamin B2 +59.1%
Contains more Vitamin B3Vitamin B3 +106.3%
Contains more Vitamin B5Vitamin B5 +97.8%
Contains more CholineCholine +176.9%
Contains more Vitamin CVitamin C +2000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +28.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Brazil nut Sauerkraut DV% diff.
Selenium 1917µg 0.6µg 3484%
Copper 1.743mg 0.096mg 183%
Polyunsaturated fat 24.399g 0.067g 162%
Fats 67.1g 0.14g 103%
Phosphorus 725mg 20mg 101%
Magnesium 376mg 13mg 86%
Saturated fat 16.134g 0.034g 73%
Monounsaturated fat 23.879g 0.013g 60%
Vitamin B1 0.617mg 0.021mg 50%
Manganese 1.223mg 0.151mg 47%
Vitamin E 5.65mg 0.14mg 37%
Zinc 4.06mg 0.19mg 35%
Calories 659kcal 19kcal 32%
Sodium 3mg 661mg 29%
Protein 14.32g 0.91g 27%
Fiber 7.5g 2.9g 18%
Vitamin C 0.7mg 14.7mg 16%
Potassium 659mg 170mg 14%
Calcium 160mg 30mg 13%
Iron 2.43mg 1.47mg 12%
Vitamin K 0µg 13µg 11%
Choline 28.8mg 10.4mg 3%
Carbs 11.74g 4.28g 2%
Vitamin B5 0.184mg 0.093mg 2%
Vitamin B6 0.101mg 0.13mg 2%
Folate 22µg 24µg 1%
Vitamin B2 0.035mg 0.022mg 1%
Vitamin B3 0.295mg 0.143mg 1%
Net carbs 4.24g 1.38g N/A
Sugar 2.33g 1.78g N/A
Starch 0.25g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.135mg 0.008mg 0%
Threonine 0.365mg 0.025mg 0%
Isoleucine 0.518mg 0.021mg 0%
Leucine 1.19mg 0.029mg 0%
Lysine 0.49mg 0.031mg 0%
Methionine 1.124mg 0.009mg 0%
Phenylalanine 0.639mg 0.023mg 0%
Valine 0.76mg 0.03mg 0%
Histidine 0.409mg 0.016mg 0%
Fructose 0g 0.04g 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +1473.6%
Contains more FatsFats +47828.6%
Contains more CarbsCarbs +174.3%
Contains more OtherOther +59.1%
Contains more WaterWater +2605.3%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +183584.6%
Contains more Poly. FatPolyunsaturated fat +36316.4%
Contains less Sat. FatSaturated fat -99.8%

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
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.