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Brazil nut vs. Squid — In-Depth Nutrition Comparison

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What are the differences between brazil nut and squid?

  • Brazil nut is higher in selenium, copper, magnesium, vitamin B1, and manganese; however, squid is richer in vitamin B12, vitamin B2, and iron.
  • Brazil nut's daily need coverage for selenium is 3323% more.
  • Squid contains 68 times less saturated fat than brazil nut. Brazil nut contains 16.134g of saturated fat, while squid contains 0.236g.

We used Nuts, brazilnuts, dried, unblanched and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this article.

Infographic

Brazil nut vs Squid 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.
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%
Squid
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more MagnesiumMagnesium +526.7%
Contains more CopperCopper +74.6%
Contains more ZincZinc +17.3%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +485.2%
Contains more SeleniumSelenium +2039.5%
Contains more CalciumCalcium +12.5%
Contains more IronIron +346.1%
~equal in Potassium ~637mg

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%
Squid
7
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3529.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1114.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +4840%
Contains more Vitamin B3Vitamin B3 +642%
Contains more Vitamin B5Vitamin B5 +389.1%
Contains more Vitamin B6Vitamin B6 +167.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Brazil nut Squid DV% diff.
Selenium 1917µg 89.6µg 3323%
Vitamin B12 0µg 5.4µg 225%
Polyunsaturated fat 24.399g 0.268g 161%
Vitamin B2 0.035mg 1.729mg 130%
Iron 2.43mg 10.84mg 105%
Fats 67.1g 1.4g 101%
Copper 1.743mg 0.998mg 83%
Cholesterol 0mg 224mg 75%
Magnesium 376mg 60mg 75%
Saturated fat 16.134g 0.236g 72%
Monounsaturated fat 23.879g 0.162g 59%
Vitamin B1 0.617mg 0.017mg 50%
Manganese 1.223mg 0.209mg 44%
Vitamin E 5.65mg 38%
Protein 14.32g 32.48g 36%
Sodium 3mg 744mg 32%
Fiber 7.5g 0g 30%
Calories 659kcal 158kcal 25%
Vitamin A 0µg 203µg 23%
Phosphorus 725mg 580mg 21%
Vitamin B5 0.184mg 0.9mg 14%
Vitamin B6 0.101mg 0.27mg 13%
Vitamin B3 0.295mg 2.189mg 12%
Vitamin C 0.7mg 8.5mg 9%
Choline 28.8mg 5%
Zinc 4.06mg 3.46mg 5%
Carbs 11.74g 1.64g 3%
Calcium 160mg 180mg 2%
Potassium 659mg 637mg 1%
Folate 22µg 24µg 1%
Net carbs 4.24g 1.64g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.364mg 0%
Threonine 0.365mg 1.398mg 0%
Isoleucine 0.518mg 1.414mg 0%
Leucine 1.19mg 2.287mg 0%
Lysine 0.49mg 2.427mg 0%
Methionine 1.124mg 0.733mg 0%
Phenylalanine 0.639mg 1.164mg 0%
Valine 0.76mg 1.419mg 0%
Histidine 0.409mg 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0g 0.012g 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
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +4692.9%
Contains more CarbsCarbs +615.9%
Contains more ProteinProtein +126.8%
Contains more WaterWater +1687.1%
~equal in Other ~3.36g

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
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +14640.1%
Contains more Poly. FatPolyunsaturated fat +9004.1%
Contains less Sat. FatSaturated fat -98.5%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.