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  6. Brazil nut vs. Whey

Brazil nut vs. Whey — In-Depth Nutrition Comparison

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Important differences between brazil nut and whey

  • Whey has less selenium, copper, phosphorus, magnesium, manganese, vitamin B1, vitamin E, zinc, and fiber.
  • Brazil nut's daily need coverage for selenium is 3482% more.
  • Whey is lower in saturated fat.
  • Whey has a higher glycemic index than brazil nut.

The food varieties used in the comparison are Nuts, brazilnuts, dried, unblanched and Whey, sweet, fluid.

Infographic

Brazil nut vs Whey 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%
Whey
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +4600%
Contains more CalciumCalcium +240.4%
Contains more PotassiumPotassium +309.3%
Contains more IronIron +3950%
Contains more CopperCopper +43475%
Contains more ZincZinc +3023.1%
Contains more PhosphorusPhosphorus +1476.1%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +122200%
Contains more SeleniumSelenium +100794.7%

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%
Whey
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1613.9%
Contains more Vitamin B3Vitamin B3 +298.6%
Contains more Vitamin B6Vitamin B6 +225.8%
Contains more FolateFolate +2100%
Contains more CholineCholine +80%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +351.4%
Contains more Vitamin B5Vitamin B5 +108.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Whey DV% diff.
Selenium 1917µg 1.9µg 3482%
Copper 1.743mg 0.004mg 193%
Polyunsaturated fat 24.399g 0.011g 163%
Fats 67.1g 0.36g 103%
Phosphorus 725mg 46mg 97%
Magnesium 376mg 8mg 88%
Saturated fat 16.134g 0.23g 72%
Monounsaturated fat 23.879g 0.1g 59%
Manganese 1.223mg 0.001mg 53%
Vitamin B1 0.617mg 0.036mg 48%
Vitamin E 5.65mg 0mg 38%
Zinc 4.06mg 0.13mg 36%
Calories 659kcal 27kcal 32%
Fiber 7.5g 0g 30%
Iron 2.43mg 0.06mg 30%
Protein 14.32g 0.85g 27%
Potassium 659mg 161mg 15%
Vitamin B12 0µg 0.28µg 12%
Calcium 160mg 47mg 11%
Vitamin B2 0.035mg 0.158mg 9%
Folate 22µg 1µg 5%
Vitamin B6 0.101mg 0.031mg 5%
Vitamin B5 0.184mg 0.383mg 4%
Carbs 11.74g 5.14g 2%
Choline 28.8mg 16mg 2%
Sodium 3mg 54mg 2%
Vitamin B3 0.295mg 0.074mg 1%
Cholesterol 0mg 2mg 1%
Vitamin C 0.7mg 0.1mg 1%
Net carbs 4.24g 5.14g N/A
Sugar 2.33g 5.14g N/A
Starch 0.25g 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.135mg 0.013mg 0%
Threonine 0.365mg 0.054mg 0%
Isoleucine 0.518mg 0.047mg 0%
Leucine 1.19mg 0.078mg 0%
Lysine 0.49mg 0.068mg 0%
Methionine 1.124mg 0.016mg 0%
Phenylalanine 0.639mg 0.027mg 0%
Valine 0.76mg 0.046mg 0%
Histidine 0.409mg 0.016mg 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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +1584.7%
Contains more FatsFats +18538.9%
Contains more CarbsCarbs +128.4%
Contains more OtherOther +545.3%
Contains more WaterWater +2622.8%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +23779%
Contains more Poly. FatPolyunsaturated fat +221709.1%
Contains less Sat. FatSaturated fat -98.6%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.