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  6. Brazil nut vs. Flour

Brazil nut vs. Flour — In-Depth Nutrition Comparison

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How are brazil nut and flour different?

  • Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin E, and zinc; however, flour is richer in folate, vitamin B2, and vitamin B3.
  • Daily need coverage for selenium for brazil nut is 3424% higher.
  • Brazil nut contains 104 times more saturated fat than flour. While brazil nut contains 16.134g of saturated fat, flour contains only 0.155g.
  • Brazil nut has a lower glycemic index (10) than flour (72).

Nuts, brazilnuts, dried, unblanched and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Brazil nut vs Flour 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%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +1609.1%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +515.9%
Contains more CopperCopper +1110.4%
Contains more ZincZinc +480%
Contains more PhosphorusPhosphorus +571.3%
Contains more ManganeseManganese +79.3%
Contains more SeleniumSelenium +5554.9%
Contains more IronIron +90.9%
Contains less SodiumSodium -33.3%

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.
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%
Flour
Flour
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +9316.7%
Contains more Vitamin B6Vitamin B6 +129.5%
Contains more CholineCholine +176.9%
Contains more Vitamin B1Vitamin B1 +27.2%
Contains more Vitamin B2Vitamin B2 +1311.4%
Contains more Vitamin B3Vitamin B3 +1901.4%
Contains more Vitamin B5Vitamin B5 +138%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +731.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Flour DV% diff.
Selenium 1917µg 33.9µg 3424%
Copper 1.743mg 0.144mg 178%
Polyunsaturated fat 24.399g 0.413g 160%
Fats 67.1g 0.98g 102%
Phosphorus 725mg 108mg 88%
Magnesium 376mg 22mg 84%
Saturated fat 16.134g 0.155g 73%
Monounsaturated fat 23.879g 0.087g 59%
Folate 22µg 183µg 40%
Vitamin E 5.65mg 0.06mg 37%
Vitamin B3 0.295mg 5.904mg 35%
Vitamin B2 0.035mg 0.494mg 35%
Zinc 4.06mg 0.7mg 31%
Iron 2.43mg 4.64mg 28%
Manganese 1.223mg 0.682mg 24%
Carbs 11.74g 76.31g 22%
Fiber 7.5g 2.7g 19%
Potassium 659mg 107mg 16%
Calories 659kcal 364kcal 15%
Calcium 160mg 15mg 15%
Vitamin B1 0.617mg 0.785mg 14%
Protein 14.32g 10.33g 8%
Vitamin B5 0.184mg 0.438mg 5%
Vitamin B6 0.101mg 0.044mg 4%
Choline 28.8mg 10.4mg 3%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 73.61g N/A
Sugar 2.33g 0.27g N/A
Starch 0.25g 0%
Sodium 3mg 2mg 0%
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.135mg 0.127mg 0%
Threonine 0.365mg 0.281mg 0%
Isoleucine 0.518mg 0.357mg 0%
Leucine 1.19mg 0.71mg 0%
Lysine 0.49mg 0.228mg 0%
Methionine 1.124mg 0.183mg 0%
Phenylalanine 0.639mg 0.52mg 0%
Valine 0.76mg 0.415mg 0%
Histidine 0.409mg 0.23mg 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +38.6%
Contains more FatsFats +6746.9%
Contains more OtherOther +643.5%
Contains more CarbsCarbs +550%
Contains more WaterWater +248.5%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +27347.1%
Contains more Poly. FatPolyunsaturated fat +5807.7%
Contains less Sat. FatSaturated fat -99%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.