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Brazil nut vs. Pretzel — In-Depth Nutrition Comparison

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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

Brazil nut vs Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
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.
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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~29.5mg

All nutrients comparison - raw data values

Nutrient Brazil nut Pretzel 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

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% 3% 80% 3% 4%
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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
16% 30% 54%
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
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
97%
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

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.