Brazil nut vs. Soup beans — In-Depth Nutrition Comparison
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A recap on differences between brazil nut and soup beans
- Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, and zinc, yet soup beans are higher in vitamin A.
- Brazil nut covers your daily selenium needs 3473% more than soup beans.
- Brazil nut contains 20 times more magnesium than soup beans. While brazil nut contains 376mg of magnesium, soup beans contain only 19mg.
- The amount of saturated fat in soup beans is lower.
- The glycemic index of brazil nut is lower.
Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Soup, bean with ham, canned, chunky, ready-to-serve.
Infographic
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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 | +1878.9% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +276.6% |
| Contains more IronIron | +82.7% |
| Contains more CopperCopper | +989.4% |
| Contains more ZincZinc | +822.7% |
| Contains more PhosphorusPhosphorus | +1128.8% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +321.7% |
| Contains more SeleniumSelenium | +27682.6% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +928.3% |
| Contains more Vitamin B5Vitamin B5 | +360% |
| Contains more Vitamin B6Vitamin B6 | +102% |
| Contains more FolateFolate | +83.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +157.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +71.4% |
| Contains more Vitamin B3Vitamin B3 | +137.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 6.9µg | 3473% |
| Copper | 1.743mg | 0.16mg | 176% |
| Polyunsaturated fat | 24.399g | 0.39g | 160% |
| Fats | 67.1g | 3.5g | 98% |
| Phosphorus | 725mg | 59mg | 95% |
| Magnesium | 376mg | 19mg | 85% |
| Saturated fat | 16.134g | 1.37g | 67% |
| Monounsaturated fat | 23.879g | 1.58g | 56% |
| Vitamin B1 | 0.617mg | 0.06mg | 46% |
| Manganese | 1.223mg | 0.29mg | 41% |
| Vitamin E | 5.65mg | 38% | |
| Zinc | 4.06mg | 0.44mg | 33% |
| Calories | 659kcal | 95kcal | 28% |
| Protein | 14.32g | 5.19g | 18% |
| Sodium | 3mg | 400mg | 17% |
| Iron | 2.43mg | 1.33mg | 14% |
| Potassium | 659mg | 175mg | 14% |
| Calcium | 160mg | 32mg | 13% |
| Fiber | 7.5g | 4.6g | 12% |
| Vitamin A | 0µg | 81µg | 9% |
| Choline | 28.8mg | 5% | |
| Vitamin B6 | 0.101mg | 0.05mg | 4% |
| Cholesterol | 0mg | 9mg | 3% |
| Vitamin B3 | 0.295mg | 0.7mg | 3% |
| Vitamin B5 | 0.184mg | 0.04mg | 3% |
| Folate | 22µg | 12µg | 3% |
| Vitamin B2 | 0.035mg | 0.06mg | 2% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Vitamin C | 0.7mg | 1.8mg | 1% |
| Carbs | 11.74g | 11.16g | 0% |
| Net carbs | 4.24g | 6.56g | N/A |
| Sugar | 2.33g | N/A | |
| Starch | 0.25g | 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 - 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
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more ProteinProtein | +175.9% |
| Contains more FatsFats | +1817.1% |
| Contains more OtherOther | +125% |
| Contains more WaterWater | +2199.1% |
~equal in
Carbs
~11.16g
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
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains more Mono. FatMonounsaturated fat | +1411.3% |
| Contains more Poly. FatPolyunsaturated fat | +6156.2% |
| Contains less Sat. FatSaturated fat | -91.5% |
