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  6. Brazil nut vs. Wakame

Brazil nut vs. Wakame — In-Depth Nutrition Comparison

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What are the differences between brazil nut and wakame?

  • Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, zinc, and vitamin E; however, wakame is richer in folate.
  • Brazil nut's daily need coverage for selenium is 3484% more.
  • Wakame contains 124 times less saturated fat than brazil nut. Brazil nut contains 16.134g of saturated fat, while wakame contains 0.13g.

We used Nuts, brazilnuts, dried, unblanched and Seaweed, wakame, raw types in this article.

Infographic

Brazil nut vs Wakame 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%
Wakame
Wakame
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more MagnesiumMagnesium +251.4%
Contains more PotassiumPotassium +1218%
Contains more IronIron +11.5%
Contains more CopperCopper +513.7%
Contains more ZincZinc +968.4%
Contains more PhosphorusPhosphorus +806.3%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +273757.1%
Contains more ManganeseManganese +14.5%
~equal in Calcium ~150mg

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%
Wakame
Wakame
7
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin EVitamin E +465%
Contains more Vitamin B1Vitamin B1 +928.3%
Contains more Vitamin B6Vitamin B6 +4950%
Contains more CholineCholine +107.2%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +557.1%
Contains more Vitamin B3Vitamin B3 +442.4%
Contains more Vitamin B5Vitamin B5 +278.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +790.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Wakame DV% diff.
Selenium 1917µg 0.7µg 3484%
Copper 1.743mg 0.284mg 162%
Polyunsaturated fat 24.399g 0.218g 161%
Fats 67.1g 0.64g 102%
Phosphorus 725mg 80mg 92%
Saturated fat 16.134g 0.13g 73%
Magnesium 376mg 107mg 64%
Monounsaturated fat 23.879g 0.058g 60%
Vitamin B1 0.617mg 0.06mg 46%
Folate 22µg 196µg 44%
Sodium 3mg 872mg 38%
Zinc 4.06mg 0.38mg 33%
Calories 659kcal 45kcal 31%
Vitamin E 5.65mg 1mg 31%
Fiber 7.5g 0.5g 28%
Protein 14.32g 3.03g 23%
Potassium 659mg 50mg 18%
Vitamin B2 0.035mg 0.23mg 15%
Vitamin B5 0.184mg 0.697mg 10%
Manganese 1.223mg 1.4mg 8%
Vitamin B3 0.295mg 1.6mg 8%
Vitamin B6 0.101mg 0.002mg 8%
Vitamin K 0µg 5.3µg 4%
Vitamin C 0.7mg 3mg 3%
Choline 28.8mg 13.9mg 3%
Iron 2.43mg 2.18mg 3%
Vitamin A 0µg 18µg 2%
Calcium 160mg 150mg 1%
Carbs 11.74g 9.14g 1%
Net carbs 4.24g 8.64g N/A
Sugar 2.33g 0.65g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.035mg 0%
Threonine 0.365mg 0.165mg 0%
Isoleucine 0.518mg 0.087mg 0%
Leucine 1.19mg 0.257mg 0%
Lysine 0.49mg 0.112mg 0%
Methionine 1.124mg 0.063mg 0%
Phenylalanine 0.639mg 0.112mg 0%
Valine 0.76mg 0.209mg 0%
Histidine 0.409mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +372.6%
Contains more FatsFats +10384.4%
Contains more CarbsCarbs +28.4%
Contains more WaterWater +2238.9%
Contains more OtherOther +110.5%

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +41070.7%
Contains more Poly. FatPolyunsaturated fat +11092.2%
Contains less Sat. FatSaturated fat -99.2%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.