Brazil nut vs. Pretzel — In-Depth Nutrition Comparison
Compare
A recap on differences between brazil nut and pretzel
- Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin E, and zinc, yet pretzel is higher in folate and vitamin B3.
- Brazil nut covers your daily selenium needs 3477% more than pretzel.
- Brazil nut contains 41 times more saturated fat than pretzel. While brazil nut contains 16.134g of saturated fat, pretzel contains only 0.391g.
- The glycemic index of brazil nut is lower.
Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Snacks, pretzels, hard, plain, salted.
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.
| Contains more MagnesiumMagnesium | +1196.6% |
| Contains more CalciumCalcium | +492.6% |
| Contains more PotassiumPotassium | +195.5% |
| Contains more CopperCopper | +1017.3% |
| Contains more ZincZinc | +290.4% |
| Contains more PhosphorusPhosphorus | +466.4% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +20.5% |
| Contains more SeleniumSelenium | +43468.2% |
| Contains more IronIron | +88.5% |
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.
| Contains more Vitamin EVitamin E | +1102.1% |
| Contains more Vitamin B1Vitamin B1 | +45.5% |
| Contains more Vitamin B6Vitamin B6 | +36.5% |
| Contains more Vitamin CVitamin C | +200% |
| Contains more Vitamin B2Vitamin B2 | +848.6% |
| Contains more Vitamin B3Vitamin B3 | +1686.4% |
| Contains more Vitamin B5Vitamin B5 | +75% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +654.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
| Contains more ProteinProtein | +42.6% |
| Contains more FatsFats | +2190.1% |
| Contains more CarbsCarbs | +584.8% |
~equal in
Water
~3.13g
~equal in
Other
~3.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
Saturated fat:
Sat. Fat
0.391 g
Monounsaturated fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 g
| Contains more Mono. FatMonounsaturated fat | +3184.6% |
| Contains more Poly. FatPolyunsaturated fat | +1789.9% |
| Contains less Sat. FatSaturated fat | -97.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
72.58 g
Sucrose:
0 g
Glucose:
0.69 g
Fructose:
0.31 g
Lactose:
0 g
Maltose:
1.11 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +28932% |
| 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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 1917µg | 4.4µg | 3477% |
| Copper | 1.743mg | 0.156mg | 176% |
| Polyunsaturated fat | 24.399g | 1.291g | 154% |
| Fats | 67.1g | 2.93g | 99% |
| Phosphorus | 725mg | 128mg | 85% |
| Magnesium | 376mg | 29mg | 83% |
| Saturated fat | 16.134g | 0.391g | 72% |
| Monounsaturated fat | 23.879g | 0.727g | 58% |
| Sodium | 3mg | 1240mg | 54% |
| Folate | 22µg | 166µg | 36% |
| Vitamin E | 5.65mg | 0.47mg | 35% |
| Vitamin B3 | 0.295mg | 5.27mg | 31% |
| Starch | 0.25g | 72.58g | 30% |
| Iron | 2.43mg | 4.58mg | 27% |
| Zinc | 4.06mg | 1.04mg | 27% |
| Vitamin B2 | 0.035mg | 0.332mg | 23% |
| Carbs | 11.74g | 80.39g | 23% |
| Fiber | 7.5g | 3.4g | 16% |
| Vitamin B1 | 0.617mg | 0.424mg | 16% |
| Calories | 659kcal | 384kcal | 14% |
| Potassium | 659mg | 223mg | 13% |
| Calcium | 160mg | 27mg | 13% |
| Manganese | 1.223mg | 1.015mg | 9% |
| Protein | 14.32g | 10.04g | 9% |
| Vitamin B5 | 0.184mg | 0.322mg | 3% |
| Vitamin B6 | 0.101mg | 0.074mg | 2% |
| Vitamin K | 0µg | 2.8µg | 2% |
| Vitamin C | 0.7mg | 2.1mg | 2% |
| Net carbs | 4.24g | 76.99g | N/A |
| Sugar | 2.33g | 2.21g | N/A |
| Trans fat | 0.004g | N/A | |
| Choline | 28.8mg | 29.5mg | 0% |
| Tryptophan | 0.135mg | 0.097mg | 0% |
| Threonine | 0.365mg | 0.25mg | 0% |
| Isoleucine | 0.518mg | 0.407mg | 0% |
| Leucine | 1.19mg | 0.757mg | 0% |
| Lysine | 0.49mg | 0.257mg | 0% |
| Methionine | 1.124mg | 0.177mg | 0% |
| Phenylalanine | 0.639mg | 0.52mg | 0% |
| Valine | 0.76mg | 0.48mg | 0% |
| Histidine | 0.409mg | 0.22mg | 0% |
| Fructose | 0g | 0.31g | 0% |
| Omega-3 - ALA | 0.018g | 0.063g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.018g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 23.859g | 1.223g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
37%
Minerals Daily Need Coverage Score
1208%
67%
Comparison summary
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 0.12g)
Which food is lower in Saturated fat?
Pretzel is lower in Saturated fat (difference - 15.743g)
Which food is cheaper?
Pretzel is cheaper (difference - $1)
Which food is richer in vitamins?
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 1237mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 73)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)