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  6. Brazil nut vs. Waffle

Brazil nut vs. Waffle — In-Depth Nutrition Comparison

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A recap on the differences between brazil nut and waffle

  • Brazil nut is higher in selenium, copper, magnesium, phosphorus, manganese, zinc, and vitamin B1, yet waffle is higher in vitamin B2.
  • Brazil nut covers your daily selenium needs 3401% more than waffle.
  • Brazil nut contains 28 times more copper than waffle. While brazil nut contains 1.743mg of copper, waffle contains only 0.062mg.
  • The amount of saturated fat in waffle is lower.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Waffles, plain, prepared from recipe.

Infographic

Brazil nut vs Waffle 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%
Waffle
Waffle
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +1878.9%
Contains more PotassiumPotassium +314.5%
Contains more CopperCopper +2711.3%
Contains more ZincZinc +497.1%
Contains more PhosphorusPhosphorus +281.6%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +361.5%
Contains more SeleniumSelenium +4049.4%
Contains more CalciumCalcium +59.4%
~equal in Iron ~2.31mg

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%
Waffle
Waffle
6
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +134.6%
Contains more Vitamin B6Vitamin B6 +80.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +891.4%
Contains more Vitamin B3Vitamin B3 +602.7%
Contains more Vitamin B5Vitamin B5 +163.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +109.1%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Waffle DV% diff.
Selenium 1917µg 46.2µg 3401%
Copper 1.743mg 0.062mg 187%
Polyunsaturated fat 24.399g 6.785g 117%
Magnesium 376mg 19mg 85%
Fats 67.1g 14.1g 82%
Phosphorus 725mg 190mg 76%
Saturated fat 16.134g 2.866g 60%
Monounsaturated fat 23.879g 3.521g 51%
Manganese 1.223mg 0.265mg 42%
Vitamin E 5.65mg 38%
Zinc 4.06mg 0.68mg 31%
Vitamin B1 0.617mg 0.263mg 30%
Fiber 7.5g 30%
Vitamin B2 0.035mg 0.347mg 24%
Cholesterol 0mg 69mg 23%
Sodium 3mg 511mg 22%
Calories 659kcal 291kcal 18%
Potassium 659mg 159mg 15%
Protein 14.32g 7.9g 13%
Vitamin B3 0.295mg 2.073mg 11%
Calcium 160mg 255mg 10%
Vitamin B12 0µg 0.25µg 10%
Vitamin A 0µg 65µg 7%
Carbs 11.74g 32.9g 7%
Vitamin B5 0.184mg 0.485mg 6%
Folate 22µg 46µg 6%
Choline 28.8mg 5%
Vitamin B6 0.101mg 0.056mg 3%
Iron 2.43mg 2.31mg 2%
Vitamin C 0.7mg 0.4mg 0%
Net carbs 4.24g 32.9g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.099mg 0%
Threonine 0.365mg 0.289mg 0%
Isoleucine 0.518mg 0.362mg 0%
Leucine 1.19mg 0.63mg 0%
Lysine 0.49mg 0.384mg 0%
Methionine 1.124mg 0.179mg 0%
Phenylalanine 0.639mg 0.395mg 0%
Valine 0.76mg 0.409mg 0%
Histidine 0.409mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A
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
Waffle
Waffle
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +81.3%
Contains more FatsFats +375.9%
Contains more CarbsCarbs +180.2%
Contains more WaterWater +1128.1%
~equal in Other ~3.1g

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
Waffle
Waffle
1
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains more Mono. FatMonounsaturated fat +578.2%
Contains more Poly. FatPolyunsaturated fat +259.6%
Contains less Sat. FatSaturated fat -82.2%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.