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  6. Brazil nut vs. Yogurt

Brazil nut vs. Yogurt — In-Depth Nutrition Comparison

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The main differences between brazil nut and yogurt

  • Brazil nut is richer in selenium, copper, magnesium, phosphorus, manganese, vitamin B1, vitamin E, and zinc, yet yogurt is richer in vitamin B12.
  • Daily need coverage for selenium for brazil nut is 3468% higher.
  • Brazil nut contains 565 times more vitamin E than yogurt. Brazil nut contains 5.65mg of vitamin E, while yogurt contains 0.01mg.
  • Yogurt contains less saturated fat.

Food types used in this article are Nuts, brazilnuts, dried, unblanched and Yogurt, Greek, plain, nonfat.

Infographic

Brazil nut vs Yogurt 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%
Yogurt
Yogurt
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +3318.2%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +367.4%
Contains more IronIron +3371.4%
Contains more CopperCopper +10152.9%
Contains more ZincZinc +680.8%
Contains more PhosphorusPhosphorus +437%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +13488.9%
Contains more SeleniumSelenium +19662.9%

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%
Yogurt
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +56400%
Contains more Vitamin B1Vitamin B1 +2582.6%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin B6Vitamin B6 +60.3%
Contains more FolateFolate +214.3%
Contains more CholineCholine +90.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +694.3%
Contains more Vitamin B5Vitamin B5 +79.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Yogurt DV% diff.
Selenium 1917µg 9.7µg 3468%
Copper 1.743mg 0.017mg 192%
Polyunsaturated fat 24.399g 0.012g 163%
Fats 67.1g 0.39g 103%
Magnesium 376mg 11mg 87%
Phosphorus 725mg 135mg 84%
Saturated fat 16.134g 0.117g 73%
Monounsaturated fat 23.879g 0.053g 60%
Manganese 1.223mg 0.009mg 53%
Vitamin B1 0.617mg 0.023mg 50%
Vitamin E 5.65mg 0.01mg 38%
Zinc 4.06mg 0.52mg 32%
Vitamin B12 0µg 0.75µg 31%
Calories 659kcal 59kcal 30%
Iron 2.43mg 0.07mg 30%
Fiber 7.5g 0g 30%
Vitamin B2 0.035mg 0.278mg 19%
Potassium 659mg 141mg 15%
Protein 14.32g 10.19g 8%
Calcium 160mg 110mg 5%
Folate 22µg 7µg 4%
Carbs 11.74g 3.6g 3%
Vitamin B5 0.184mg 0.331mg 3%
Vitamin B6 0.101mg 0.063mg 3%
Cholesterol 0mg 5mg 2%
Choline 28.8mg 15.1mg 2%
Vitamin C 0.7mg 0mg 1%
Sodium 3mg 36mg 1%
Vitamin B3 0.295mg 0.208mg 1%
Net carbs 4.24g 3.6g N/A
Sugar 2.33g 3.24g N/A
Starch 0.25g 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.006g 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 - ALA 0.018g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0g N/A
Omega-6 - Linoleic acid 23.859g 0.01g 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
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +40.5%
Contains more FatsFats +17105.1%
Contains more CarbsCarbs +226.1%
Contains more OtherOther +375%
Contains more WaterWater +2388.3%

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +44954.7%
Contains more Poly. FatPolyunsaturated fat +203225%
Contains less Sat. FatSaturated fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Yogurt
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.