Brazil nut vs. Veggie burger — In-Depth Nutrition Comparison
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A recap on differences between brazil nut and veggie burgers
- Brazil nut is higher in selenium, copper, magnesium, phosphorus, vitamin E, and zinc, yet veggie burgers are higher in vitamin B1, vitamin B12, and folate.
- Brazil nut covers your daily selenium needs 3444% more than veggie burgers.
- Brazil nut contains 25 times more vitamin E than veggie burgers. While brazil nut contains 5.65mg of vitamin E, veggie burgers contain only 0.23mg.
- The amount of saturated fat in veggie burgers is lower.
- The glycemic index of brazil nut is lower.
Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Veggie burgers or soyburgers, unprepared.
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 | +571.4% |
| Contains more CalciumCalcium | +17.6% |
| Contains more PotassiumPotassium | +97.9% |
| Contains more CopperCopper | +771.5% |
| Contains more ZincZinc | +222.2% |
| Contains more PhosphorusPhosphorus | +251.9% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +28.6% |
| Contains more SeleniumSelenium | +8382.3% |
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 | +2356.5% |
| Contains more CholineCholine | +48.5% |
| Contains more Vitamin CVitamin C | +542.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +329.7% |
| Contains more Vitamin B2Vitamin B2 | +597.1% |
| Contains more Vitamin B3Vitamin B3 | +1172.2% |
| Contains more Vitamin B5Vitamin B5 | +57.1% |
| Contains more Vitamin B6Vitamin B6 | +200% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +463.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 22.6µg | 3444% |
| Copper | 1.743mg | 0.2mg | 171% |
| Vitamin B1 | 0.617mg | 2.651mg | 170% |
| Polyunsaturated fat | 24.399g | 2.023g | 149% |
| Fats | 67.1g | 6.3g | 94% |
| Vitamin B12 | 0µg | 2.01µg | 84% |
| Magnesium | 376mg | 56mg | 76% |
| Phosphorus | 725mg | 206mg | 74% |
| Saturated fat | 16.134g | 1.44g | 67% |
| Monounsaturated fat | 23.879g | 1.778g | 55% |
| Vitamin E | 5.65mg | 0.23mg | 36% |
| Folate | 22µg | 124µg | 26% |
| Sodium | 3mg | 569mg | 25% |
| Zinc | 4.06mg | 1.26mg | 25% |
| Calories | 659kcal | 177kcal | 24% |
| Vitamin B3 | 0.295mg | 3.753mg | 22% |
| Vitamin B6 | 0.101mg | 0.303mg | 16% |
| Vitamin B2 | 0.035mg | 0.244mg | 16% |
| Manganese | 1.223mg | 0.951mg | 12% |
| Fiber | 7.5g | 4.9g | 10% |
| Potassium | 659mg | 333mg | 10% |
| Vitamin C | 0.7mg | 4.5mg | 4% |
| Vitamin K | 0µg | 4.2µg | 4% |
| Protein | 14.32g | 15.7g | 3% |
| Vitamin B5 | 0.184mg | 0.289mg | 2% |
| Calcium | 160mg | 136mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Choline | 28.8mg | 19.4mg | 2% |
| Starch | 0.25g | 5.78g | 2% |
| Carbs | 11.74g | 14.27g | 1% |
| Net carbs | 4.24g | 9.37g | N/A |
| Iron | 2.43mg | 2.41mg | 0% |
| Sugar | 2.33g | 1.07g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.135mg | 0.162mg | 0% |
| Threonine | 0.365mg | 0.605mg | 0% |
| Isoleucine | 0.518mg | 0.78mg | 0% |
| Leucine | 1.19mg | 1.399mg | 0% |
| Lysine | 0.49mg | 1.004mg | 0% |
| Methionine | 1.124mg | 0.291mg | 0% |
| Phenylalanine | 0.639mg | 0.885mg | 0% |
| Valine | 0.76mg | 0.89mg | 0% |
| Histidine | 0.409mg | 0.465mg | 0% |
| Fructose | 0g | 0.13g | 0% |
| Omega-3 - ALA | 0.018g | 0.081g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.018g | 0g | 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:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more FatsFats | +965.1% |
| Contains more OtherOther | +35.7% |
| Contains more CarbsCarbs | +21.6% |
| Contains more WaterWater | +1689.8% |
~equal in
Protein
~15.7g
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
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
| Contains more Mono. FatMonounsaturated fat | +1243% |
| Contains more Poly. FatPolyunsaturated fat | +1106.1% |
| Contains less Sat. FatSaturated fat | -91.1% |
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:
5.78 g
Sucrose:
0.62 g
Glucose:
0.26 g
Fructose:
0.13 g
Lactose:
0.06 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +275.8% |
| Contains more StarchStarch | +2212% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Maltose
~0g
~equal in
Galactose
~0g
