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Brazil nut vs. Tomato sauce — In-Depth Nutrition Comparison

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A recap on differences between brazil nut and tomato sauce

  • Brazil nut is higher than tomato sauce in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, zinc, vitamin E, and fiber.
  • Brazil nut covers your daily selenium needs 3484% more than tomato sauce.
  • Brazil nut contains 394 times more saturated fat than tomato sauce. While brazil nut contains 16.134g of saturated fat, tomato sauce contains only 0.041g.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Tomato sauce, canned, no salt added.

Infographic

Brazil nut vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +2406.7%
Contains more CalciumCalcium +1042.9%
Contains more PotassiumPotassium +121.9%
Contains more IronIron +153.1%
Contains more CopperCopper +1415.7%
Contains more ZincZinc +1745.5%
Contains more PhosphorusPhosphorus +2585.2%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +982.3%
Contains more SeleniumSelenium +319400%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin EVitamin E +292.4%
Contains more Vitamin B1Vitamin B1 +2470.8%
Contains more FolateFolate +144.4%
Contains more CholineCholine +190.9%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B3Vitamin B3 +235.9%
Contains more Vitamin B5Vitamin B5 +67.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.098mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Tomato sauce DV% diff.
Selenium 1917µg 0.6µg 3484%
Copper 1.743mg 0.115mg 181%
Polyunsaturated fat 24.399g 0.121g 162%
Fats 67.1g 0.3g 103%
Phosphorus 725mg 27mg 100%
Magnesium 376mg 15mg 86%
Saturated fat 16.134g 0.041g 73%
Monounsaturated fat 23.879g 0.044g 60%
Vitamin B1 0.617mg 0.024mg 49%
Manganese 1.223mg 0.113mg 48%
Zinc 4.06mg 0.22mg 35%
Calories 659kcal 24kcal 32%
Vitamin E 5.65mg 1.44mg 28%
Protein 14.32g 1.2g 26%
Fiber 7.5g 1.5g 24%
Iron 2.43mg 0.96mg 18%
Calcium 160mg 14mg 15%
Potassium 659mg 297mg 11%
Vitamin C 0.7mg 7mg 7%
Vitamin B3 0.295mg 0.991mg 4%
Choline 28.8mg 9.9mg 3%
Folate 22µg 9µg 3%
Vitamin B5 0.184mg 0.309mg 3%
Vitamin K 0µg 2.8µg 2%
Fructose 0g 1.67g 2%
Vitamin B2 0.035mg 0.065mg 2%
Carbs 11.74g 5.31g 2%
Vitamin A 0µg 22µg 2%
Net carbs 4.24g 3.81g N/A
Sugar 2.33g 3.56g N/A
Starch 0.25g 0%
Sodium 3mg 11mg 0%
Vitamin B6 0.101mg 0.098mg 0%
Tryptophan 0.135mg 0.009mg 0%
Threonine 0.365mg 0.037mg 0%
Isoleucine 0.518mg 0.025mg 0%
Leucine 1.19mg 0.034mg 0%
Lysine 0.49mg 0.037mg 0%
Methionine 1.124mg 0.008mg 0%
Phenylalanine 0.639mg 0.036mg 0%
Valine 0.76mg 0.025mg 0%
Histidine 0.409mg 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +1093.3%
Contains more FatsFats +22266.7%
Contains more CarbsCarbs +121.1%
Contains more OtherOther +79.1%
Contains more WaterWater +2569%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +54170.5%
Contains more Poly. FatPolyunsaturated fat +20064.5%
Contains less Sat. FatSaturated fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3228.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.