Brazil nut vs. White bread — In-Depth Nutrition Comparison
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What are the differences between brazil nut and white bread?
- Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin E, zinc, and manganese; however, white bread is richer in vitamin B3 and folate.
- Brazil nut's daily need coverage for selenium is 3445% more.
- White bread contains 26 times less vitamin E than brazil nut. Brazil nut contains 5.65mg of vitamin E, while white bread contains 0.22mg.
- White bread has less saturated fat.
- Brazil nut has a lower glycemic index (10) than white bread (73).
We used Nuts, brazilnuts, dried, unblanched and Bread, white, commercially prepared (includes soft bread crumbs) types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +1534.8% |
| Contains more PotassiumPotassium | +423% |
| Contains more CopperCopper | +1625.7% |
| Contains more ZincZinc | +448.6% |
| Contains more PhosphorusPhosphorus | +639.8% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +128.2% |
| Contains more SeleniumSelenium | +8613.6% |
| Contains more IronIron | +48.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2468.2% |
| Contains more Vitamin B1Vitamin B1 | +15.8% |
| Contains more Vitamin B6Vitamin B6 | +16.1% |
| Contains more CholineCholine | +97.3% |
| Contains more Vitamin B2Vitamin B2 | +594.3% |
| Contains more Vitamin B3Vitamin B3 | +1520.3% |
| Contains more Vitamin B5Vitamin B5 | +191.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +404.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 22µg | 3445% |
| Copper | 1.743mg | 0.101mg | 182% |
| Polyunsaturated fat | 24.399g | 1.602g | 152% |
| Fats | 67.1g | 3.33g | 98% |
| Phosphorus | 725mg | 98mg | 90% |
| Magnesium | 376mg | 23mg | 84% |
| Saturated fat | 16.134g | 0.698g | 70% |
| Monounsaturated fat | 23.879g | 0.599g | 58% |
| Vitamin E | 5.65mg | 0.22mg | 36% |
| Manganese | 1.223mg | 0.536mg | 30% |
| Zinc | 4.06mg | 0.74mg | 30% |
| Vitamin B3 | 0.295mg | 4.78mg | 28% |
| Folate | 22µg | 111µg | 22% |
| Sodium | 3mg | 490mg | 21% |
| Calories | 659kcal | 266kcal | 20% |
| Fiber | 7.5g | 2.7g | 19% |
| Potassium | 659mg | 126mg | 16% |
| Vitamin B2 | 0.035mg | 0.243mg | 16% |
| Starch | 0.25g | 37.17g | 15% |
| Iron | 2.43mg | 3.61mg | 15% |
| Carbs | 11.74g | 49.42g | 13% |
| Protein | 14.32g | 8.85g | 11% |
| Vitamin B5 | 0.184mg | 0.536mg | 7% |
| Vitamin B1 | 0.617mg | 0.533mg | 7% |
| Fructose | 0g | 2.43g | 3% |
| Choline | 28.8mg | 14.6mg | 3% |
| Calcium | 160mg | 144mg | 2% |
| Vitamin C | 0.7mg | 0mg | 1% |
| Vitamin B6 | 0.101mg | 0.087mg | 1% |
| Net carbs | 4.24g | 46.72g | N/A |
| Sugar | 2.33g | 5.67g | N/A |
| Vitamin K | 0µg | 0.2µg | 0% |
| Trans fat | 0.027g | N/A | |
| Tryptophan | 0.135mg | 0% | |
| Threonine | 0.365mg | 0% | |
| Isoleucine | 0.518mg | 0% | |
| Leucine | 1.19mg | 0% | |
| Lysine | 0.49mg | 0% | |
| Methionine | 1.124mg | 0% | |
| Phenylalanine | 0.639mg | 0% | |
| Valine | 0.76mg | 0% | |
| Histidine | 0.409mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.018g | 0.166g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.018g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more ProteinProtein | +61.8% |
| Contains more FatsFats | +1915% |
| Contains more OtherOther | +72.7% |
| Contains more CarbsCarbs | +321% |
| Contains more WaterWater | +964.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains more Mono. FatMonounsaturated fat | +3886.5% |
| Contains more Poly. FatPolyunsaturated fat | +1423% |
| Contains less Sat. FatSaturated fat | -95.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +14768% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
