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Brazil nut vs. Sweet and sour — In-Depth Nutrition Comparison

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How are brazil nut and sweet and sour different?

  • Brazil nut is higher than sweet and sour in selenium, copper, phosphorus, magnesium, vitamin B1, vitamin E, zinc, fiber, and iron.
  • Brazil nut covers your daily need for selenium, 3485% more than sweet and sour.
  • Sweet and sour has a higher glycemic index (70) than brazil nut (10).

Nuts, brazilnuts, dried, unblanched and Sauce, sweet and sour, ready-to-serve types were used in this article.

Infographic

Brazil nut vs Sweet and sour 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +4600%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +565.7%
Contains more IronIron +1057.1%
Contains more CopperCopper +2106.3%
Contains more ZincZinc +4411.1%
Contains more PhosphorusPhosphorus +10257.1%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +60.7%
Contains more SeleniumSelenium +479150%

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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin EVitamin E +56400%
Contains more Vitamin B1Vitamin B1 +1185.4%
Contains more Vitamin B2Vitamin B2 +84.2%
Contains more Vitamin B3Vitamin B3 +57.8%
Contains more Vitamin B5Vitamin B5 +97.8%
Contains more Vitamin B6Vitamin B6 +90.6%
Contains more FolateFolate +175%
Contains more CholineCholine +1100%
Contains more Vitamin CVitamin C +1142.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +5203.7%
Contains more FatsFats +335400%
Contains more OtherOther +180.3%
Contains more CarbsCarbs +225.6%
Contains more WaterWater +1662.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brazil nut Sweet and sour
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Sweet and sour DV% diff.
Selenium 1917µg 0.4µg 3485%
Copper 1.743mg 0.079mg 185%
Polyunsaturated fat 24.399g 0g 163%
Fats 67.1g 0.02g 103%
Phosphorus 725mg 7mg 103%
Magnesium 376mg 8mg 88%
Saturated fat 16.134g 0g 73%
Monounsaturated fat 23.879g 0g 60%
Vitamin B1 0.617mg 0.048mg 47%
Vitamin E 5.65mg 0.01mg 38%
Zinc 4.06mg 0.09mg 36%
Fiber 7.5g 0.1g 30%
Protein 14.32g 0.27g 28%
Iron 2.43mg 0.21mg 28%
Calories 659kcal 150kcal 25%
Manganese 1.223mg 0.761mg 20%
Sodium 3mg 371mg 16%
Potassium 659mg 99mg 16%
Calcium 160mg 10mg 15%
Carbs 11.74g 38.22g 9%
Vitamin C 0.7mg 8.7mg 9%
Choline 28.8mg 2.4mg 5%
Vitamin B6 0.101mg 0.053mg 4%
Folate 22µg 8µg 4%
Vitamin B5 0.184mg 0.093mg 2%
Vitamin B2 0.035mg 0.019mg 1%
Vitamin B3 0.295mg 0.187mg 1%
Net carbs 4.24g 38.12g N/A
Sugar 2.33g 18.75g N/A
Starch 0.25g 0%
Vitamin A 0µg 1µg 0%
Vitamin K 0µg 0.2µg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Sweet and sour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Brazil nut
6%
Sweet and sour
Minerals Daily Need Coverage Score
1208%
Brazil nut
21%
Sweet and sour

Comparison summary

Which food is lower in Saturated fat?
Sweet and sour
Sweet and sour is lower in Saturated fat (difference - 16.134g)
Which food is cheaper?
Sweet and sour
Sweet and sour is cheaper (difference - $3.4)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 16.42g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 368mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
Brazil nut
Brazil nut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.