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Brazil nut vs. Table salt — In-Depth Nutrition Comparison

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A recap on differences between brazil nut and table salt

  • Brazil nut is higher than table salt in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, vitamin E, and zinc.
  • Brazil nut covers your daily selenium needs 3485% more than table salt.
  • The amount of saturated fat in table salt is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Salt, table.

Infographic

Brazil nut vs Table salt 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +37500%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +8137.5%
Contains more IronIron +636.4%
Contains more CopperCopper +5710%
Contains more ZincZinc +3960%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1123%
Contains more SeleniumSelenium +1916900%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Table salt DV% diff.
Selenium 1917µg 0.1µg 3485%
Sodium 3mg 38758mg 1685%
Copper 1.743mg 0.03mg 190%
Polyunsaturated fat 24.399g 0g 163%
Phosphorus 725mg 0mg 104%
Fats 67.1g 0g 103%
Magnesium 376mg 1mg 89%
Saturated fat 16.134g 0g 73%
Monounsaturated fat 23.879g 0g 60%
Vitamin B1 0.617mg 0mg 51%
Manganese 1.223mg 0.1mg 49%
Vitamin E 5.65mg 0mg 38%
Zinc 4.06mg 0.1mg 36%
Calories 659kcal 0kcal 33%
Fiber 7.5g 0g 30%
Protein 14.32g 0g 29%
Iron 2.43mg 0.33mg 26%
Potassium 659mg 8mg 19%
Calcium 160mg 24mg 14%
Vitamin B6 0.101mg 0mg 8%
Folate 22µg 0µg 6%
Choline 28.8mg 0mg 5%
Carbs 11.74g 0g 4%
Vitamin B5 0.184mg 0mg 4%
Vitamin B2 0.035mg 0mg 3%
Vitamin B3 0.295mg 0mg 2%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 0g N/A
Sugar 2.33g 0g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0mg 0%
Threonine 0.365mg 0mg 0%
Isoleucine 0.518mg 0mg 0%
Leucine 1.19mg 0mg 0%
Lysine 0.49mg 0mg 0%
Methionine 1.124mg 0mg 0%
Phenylalanine 0.639mg 0mg 0%
Valine 0.76mg 0mg 0%
Histidine 0.409mg 0mg 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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +1610%
Contains more OtherOther +2818.1%

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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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.