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  6. Brazil nut vs. Soba

Brazil nut vs. Soba — In-Depth Nutrition Comparison

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Summary of differences between brazil nut and soba

  • Soba has less copper, phosphorus, magnesium, vitamin B1, manganese, zinc, iron, potassium, and calcium than brazil nut.
  • Brazil nut covers your daily need for copper, 193% more than soba.
  • Brazil nut has 849 times more saturated fat than soba. While brazil nut has 16.134g of saturated fat, soba has only 0.019g.
  • The glycemic index of soba is higher.

These are the specific foods used in this comparison Nuts, brazilnuts, dried, unblanched and Noodles, japanese, soba, cooked.

Infographic

Brazil nut vs Soba 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%
Soba
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +4077.8%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +1782.9%
Contains more IronIron +406.3%
Contains more CopperCopper +21687.5%
Contains more ZincZinc +3283.3%
Contains more PhosphorusPhosphorus +2800%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +227%
Contains more SeleniumSelenium +∞%

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%
Soba
Soba
2
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 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +556.4%
Contains more Vitamin B2Vitamin B2 +34.6%
Contains more Vitamin B6Vitamin B6 +152.5%
Contains more FolateFolate +214.3%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +72.9%
Contains more Vitamin B5Vitamin B5 +27.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Soba DV% diff.
Selenium 1917µg 3485%
Copper 1.743mg 0.008mg 193%
Polyunsaturated fat 24.399g 0.031g 162%
Fats 67.1g 0.1g 103%
Phosphorus 725mg 25mg 100%
Magnesium 376mg 9mg 87%
Saturated fat 16.134g 0.019g 73%
Monounsaturated fat 23.879g 0.026g 60%
Vitamin B1 0.617mg 0.094mg 44%
Vitamin E 5.65mg 38%
Manganese 1.223mg 0.374mg 37%
Zinc 4.06mg 0.12mg 36%
Fiber 7.5g 30%
Calories 659kcal 99kcal 28%
Iron 2.43mg 0.48mg 24%
Protein 14.32g 5.06g 19%
Potassium 659mg 35mg 18%
Calcium 160mg 4mg 16%
Choline 28.8mg 5%
Vitamin B6 0.101mg 0.04mg 5%
Folate 22µg 7µg 4%
Carbs 11.74g 21.44g 3%
Sodium 3mg 60mg 2%
Vitamin B2 0.035mg 0.026mg 1%
Vitamin B5 0.184mg 0.235mg 1%
Vitamin B3 0.295mg 0.51mg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 21.44g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.072mg 0%
Threonine 0.365mg 0.177mg 0%
Isoleucine 0.518mg 0.195mg 0%
Leucine 1.19mg 0.33mg 0%
Lysine 0.49mg 0.214mg 0%
Methionine 1.124mg 0.072mg 0%
Phenylalanine 0.639mg 0.217mg 0%
Valine 0.76mg 0.249mg 0%
Histidine 0.409mg 0.119mg 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
Soba
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more ProteinProtein +183%
Contains more FatsFats +67000%
Contains more OtherOther +776.9%
Contains more CarbsCarbs +82.6%
Contains more WaterWater +2034.8%

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
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +91742.3%
Contains more Poly. FatPolyunsaturated fat +78606.5%
Contains less Sat. FatSaturated fat -99.9%

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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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.