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  6. Brazil nut vs. Yam

Brazil nut vs. Yam — In-Depth Nutrition Comparison

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How are brazil nut and yam different?

  • Brazil nut has more selenium, copper, phosphorus, magnesium, vitamin B1, manganese, vitamin E, zinc, and iron than yam.
  • Daily need coverage for selenium for brazil nut is 3484% higher.
  • Brazil nut contains 436 times more saturated fat than yam. While brazil nut contains 16.134g of saturated fat, yam contains only 0.037g.
  • Brazil nut has a lower glycemic index (10) than yam (51).

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

Infographic

Brazil nut vs Yam 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%
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +1690.5%
Contains more CalciumCalcium +841.2%
Contains more IronIron +350%
Contains more CopperCopper +879.2%
Contains more ZincZinc +1591.7%
Contains more PhosphorusPhosphorus +1218.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +208.1%
Contains more SeleniumSelenium +273757.1%
Contains more PotassiumPotassium +23.8%

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%
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +1514.3%
Contains more Vitamin B1Vitamin B1 +450.9%
Contains more CholineCholine +74.5%
Contains more Vitamin CVitamin C +2342.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +87.1%
Contains more Vitamin B5Vitamin B5 +70.7%
Contains more Vitamin B6Vitamin B6 +190.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.032mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Brazil nut Yam DV% diff.
Selenium 1917µg 0.7µg 3484%
Copper 1.743mg 0.178mg 174%
Polyunsaturated fat 24.399g 0.076g 162%
Fats 67.1g 0.17g 103%
Phosphorus 725mg 55mg 96%
Magnesium 376mg 21mg 85%
Saturated fat 16.134g 0.037g 73%
Monounsaturated fat 23.879g 0.006g 60%
Vitamin B1 0.617mg 0.112mg 42%
Manganese 1.223mg 0.397mg 36%
Vitamin E 5.65mg 0.35mg 35%
Zinc 4.06mg 0.24mg 35%
Calories 659kcal 118kcal 27%
Protein 14.32g 1.53g 26%
Iron 2.43mg 0.54mg 24%
Vitamin C 0.7mg 17.1mg 18%
Vitamin B6 0.101mg 0.293mg 15%
Calcium 160mg 17mg 14%
Fiber 7.5g 4.1g 14%
Potassium 659mg 816mg 5%
Carbs 11.74g 27.88g 5%
Vitamin B5 0.184mg 0.314mg 3%
Vitamin B3 0.295mg 0.552mg 2%
Vitamin K 0µg 2.3µg 2%
Choline 28.8mg 16.5mg 2%
Vitamin A 0µg 7µg 1%
Net carbs 4.24g 23.78g N/A
Sugar 2.33g 0.5g N/A
Starch 0.25g 0%
Sodium 3mg 9mg 0%
Vitamin B2 0.035mg 0.032mg 0%
Folate 22µg 23µg 0%
Tryptophan 0.135mg 0.012mg 0%
Threonine 0.365mg 0.054mg 0%
Isoleucine 0.518mg 0.052mg 0%
Leucine 1.19mg 0.096mg 0%
Lysine 0.49mg 0.059mg 0%
Methionine 1.124mg 0.021mg 0%
Phenylalanine 0.639mg 0.071mg 0%
Valine 0.76mg 0.062mg 0%
Histidine 0.409mg 0.034mg 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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +835.9%
Contains more FatsFats +39370.6%
Contains more OtherOther +317.1%
Contains more CarbsCarbs +137.5%
Contains more WaterWater +1935.1%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +397883.3%
Contains more Poly. FatPolyunsaturated fat +32003.9%
Contains less Sat. FatSaturated fat -99.8%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.