Brazil nut vs. Spinach raw — In-Depth Nutrition Comparison
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A recap on differences between brazil nut and spinach raw
- Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, and zinc, yet spinach raw is higher in vitamin K, vitamin A, and folate.
- Brazil nut covers your daily selenium needs 3484% more than spinach raw.
- Brazil nut contains 256 times more saturated fat than spinach raw. While brazil nut contains 16.134g of saturated fat, spinach raw contains only 0.063g.
- The glycemic index of brazil nut is lower.
Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Spinach, raw.
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 | +375.9% |
| Contains more CalciumCalcium | +61.6% |
| Contains more PotassiumPotassium | +18.1% |
| Contains more CopperCopper | +1240.8% |
| Contains more ZincZinc | +666% |
| Contains more PhosphorusPhosphorus | +1379.6% |
| Contains less SodiumSodium | -96.2% |
| Contains more ManganeseManganese | +36.3% |
| Contains more SeleniumSelenium | +191600% |
| Contains more IronIron | +11.5% |
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 | +178.3% |
| Contains more Vitamin B1Vitamin B1 | +691% |
| Contains more Vitamin B5Vitamin B5 | +183.1% |
| Contains more CholineCholine | +49.2% |
| Contains more Vitamin CVitamin C | +3914.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +440% |
| Contains more Vitamin B3Vitamin B3 | +145.4% |
| Contains more Vitamin B6Vitamin B6 | +93.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +781.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 1µg | 3484% |
| Vitamin K | 0µg | 482.9µg | 402% |
| Copper | 1.743mg | 0.13mg | 179% |
| Polyunsaturated fat | 24.399g | 0.165g | 162% |
| Fats | 67.1g | 0.39g | 103% |
| Phosphorus | 725mg | 49mg | 97% |
| Saturated fat | 16.134g | 0.063g | 73% |
| Magnesium | 376mg | 79mg | 71% |
| Monounsaturated fat | 23.879g | 0.01g | 60% |
| Vitamin A | 0µg | 469µg | 52% |
| Vitamin B1 | 0.617mg | 0.078mg | 45% |
| Folate | 22µg | 194µg | 43% |
| Calories | 659kcal | 23kcal | 32% |
| Zinc | 4.06mg | 0.53mg | 32% |
| Vitamin C | 0.7mg | 28.1mg | 30% |
| Vitamin E | 5.65mg | 2.03mg | 24% |
| Protein | 14.32g | 2.86g | 23% |
| Fiber | 7.5g | 2.2g | 21% |
| Manganese | 1.223mg | 0.897mg | 14% |
| Vitamin B2 | 0.035mg | 0.189mg | 12% |
| Vitamin B6 | 0.101mg | 0.195mg | 7% |
| Calcium | 160mg | 99mg | 6% |
| Iron | 2.43mg | 2.71mg | 4% |
| Sodium | 3mg | 79mg | 3% |
| Vitamin B3 | 0.295mg | 0.724mg | 3% |
| Potassium | 659mg | 558mg | 3% |
| Carbs | 11.74g | 3.63g | 3% |
| Vitamin B5 | 0.184mg | 0.065mg | 2% |
| Choline | 28.8mg | 19.3mg | 2% |
| Net carbs | 4.24g | 1.43g | N/A |
| Sugar | 2.33g | 0.42g | N/A |
| Starch | 0.25g | 0% | |
| Tryptophan | 0.135mg | 0.039mg | 0% |
| Threonine | 0.365mg | 0.122mg | 0% |
| Isoleucine | 0.518mg | 0.147mg | 0% |
| Leucine | 1.19mg | 0.223mg | 0% |
| Lysine | 0.49mg | 0.174mg | 0% |
| Methionine | 1.124mg | 0.053mg | 0% |
| Phenylalanine | 0.639mg | 0.129mg | 0% |
| Valine | 0.76mg | 0.161mg | 0% |
| Histidine | 0.409mg | 0.064mg | 0% |
| Fructose | 0g | 0.15g | 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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +400.7% |
| Contains more FatsFats | +17105.1% |
| Contains more CarbsCarbs | +223.4% |
| Contains more OtherOther | +98.8% |
| Contains more WaterWater | +2572.5% |
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
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +238690% |
| Contains more Poly. FatPolyunsaturated fat | +14687.3% |
| Contains less Sat. FatSaturated fat | -99.6% |
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:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +3228.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g