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  6. Brazil nut vs. Watercress

Brazil nut vs. Watercress — In-Depth Nutrition Comparison

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How are brazil nut and watercress different?

  • Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, and manganese; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for selenium for brazil nut is 3484% higher.
  • Brazil nut contains 598 times more saturated fat than watercress. While brazil nut contains 16.134g of saturated fat, watercress contains only 0.027g.
  • Brazil nut has a lower glycemic index (10) than watercress (32).

Nuts, brazilnuts, dried, unblanched and Watercress, raw are the varieties used in this article.

Infographic

Brazil nut vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +1690.5%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +99.7%
Contains more IronIron +1115%
Contains more CopperCopper +2163.6%
Contains more ZincZinc +3590.9%
Contains more PhosphorusPhosphorus +1108.3%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +401.2%
Contains more SeleniumSelenium +212900%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin EVitamin E +465%
Contains more Vitamin B1Vitamin B1 +585.6%
Contains more Vitamin B3Vitamin B3 +47.5%
Contains more FolateFolate +144.4%
Contains more CholineCholine +220%
Contains more Vitamin CVitamin C +6042.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +242.9%
Contains more Vitamin B5Vitamin B5 +68.5%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Watercress DV% diff.
Selenium 1917µg 0.9µg 3484%
Vitamin K 0µg 250µg 208%
Copper 1.743mg 0.077mg 185%
Polyunsaturated fat 24.399g 0.035g 162%
Fats 67.1g 0.1g 103%
Phosphorus 725mg 60mg 95%
Magnesium 376mg 21mg 85%
Saturated fat 16.134g 0.027g 73%
Monounsaturated fat 23.879g 0.008g 60%
Vitamin C 0.7mg 43mg 47%
Vitamin B1 0.617mg 0.09mg 44%
Manganese 1.223mg 0.244mg 43%
Zinc 4.06mg 0.11mg 36%
Calories 659kcal 11kcal 32%
Vitamin E 5.65mg 1mg 31%
Fiber 7.5g 0.5g 28%
Iron 2.43mg 0.2mg 28%
Protein 14.32g 2.3g 24%
Vitamin A 0µg 160µg 18%
Potassium 659mg 330mg 10%
Vitamin B2 0.035mg 0.12mg 7%
Calcium 160mg 120mg 4%
Choline 28.8mg 9mg 4%
Folate 22µg 9µg 3%
Vitamin B5 0.184mg 0.31mg 3%
Carbs 11.74g 1.29g 3%
Sodium 3mg 41mg 2%
Vitamin B6 0.101mg 0.129mg 2%
Vitamin B3 0.295mg 0.2mg 1%
Net carbs 4.24g 0.79g N/A
Sugar 2.33g 0.2g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.03mg 0%
Threonine 0.365mg 0.133mg 0%
Isoleucine 0.518mg 0.093mg 0%
Leucine 1.19mg 0.166mg 0%
Lysine 0.49mg 0.134mg 0%
Methionine 1.124mg 0.02mg 0%
Phenylalanine 0.639mg 0.114mg 0%
Valine 0.76mg 0.137mg 0%
Histidine 0.409mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +522.6%
Contains more FatsFats +67000%
Contains more CarbsCarbs +810.1%
Contains more OtherOther +185%
Contains more WaterWater +2681%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +298387.5%
Contains more Poly. FatPolyunsaturated fat +69611.4%
Contains less Sat. FatSaturated fat -99.8%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.