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Brazil nut vs. Zucchini — In-Depth Nutrition Comparison

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A recap on differences between brazil nut and zucchini

  • Brazil nut is higher than zucchini in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, vitamin E, zinc, and fiber.
  • Brazil nut covers your daily selenium needs 3485% more than zucchini.
  • Brazil nut contains 192 times more saturated fat than zucchini. While brazil nut contains 16.134g of saturated fat, zucchini contains only 0.084g.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Squash, summer, zucchini, includes skin, raw.

Infographic

Brazil nut vs Zucchini 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +1988.9%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +152.5%
Contains more IronIron +556.8%
Contains more CopperCopper +3188.7%
Contains more ZincZinc +1168.8%
Contains more PhosphorusPhosphorus +1807.9%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +591%
Contains more SeleniumSelenium +958400%

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%
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin EVitamin E +4608.3%
Contains more Vitamin B1Vitamin B1 +1271.1%
Contains more CholineCholine +203.2%
Contains more Vitamin CVitamin C +2457.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +168.6%
Contains more Vitamin B3Vitamin B3 +52.9%
Contains more Vitamin B5Vitamin B5 +10.9%
Contains more Vitamin B6Vitamin B6 +61.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +1083.5%
Contains more FatsFats +20868.8%
Contains more CarbsCarbs +277.5%
Contains more OtherOther +500%
Contains more WaterWater +2671.6%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +216981.8%
Contains more Poly. FatPolyunsaturated fat +26712.1%
Contains less Sat. FatSaturated fat -99.5%

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
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +4560%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brazil nut Zucchini
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Zucchini DV% diff.
Selenium 1917µg 0.2µg 3485%
Copper 1.743mg 0.053mg 188%
Polyunsaturated fat 24.399g 0.091g 162%
Fats 67.1g 0.32g 103%
Phosphorus 725mg 38mg 98%
Magnesium 376mg 18mg 85%
Saturated fat 16.134g 0.084g 73%
Monounsaturated fat 23.879g 0.011g 60%
Vitamin B1 0.617mg 0.045mg 48%
Manganese 1.223mg 0.177mg 45%
Vitamin E 5.65mg 0.12mg 37%
Zinc 4.06mg 0.32mg 34%
Calories 659kcal 17kcal 32%
Iron 2.43mg 0.37mg 26%
Fiber 7.5g 1g 26%
Protein 14.32g 1.21g 26%
Vitamin C 0.7mg 17.9mg 19%
Calcium 160mg 16mg 14%
Potassium 659mg 261mg 12%
Vitamin B6 0.101mg 0.163mg 5%
Vitamin B2 0.035mg 0.094mg 5%
Vitamin K 0µg 4.3µg 4%
Choline 28.8mg 9.5mg 4%
Carbs 11.74g 3.11g 3%
Fructose 0g 1.38g 2%
Vitamin A 0µg 10µg 1%
Vitamin B3 0.295mg 0.451mg 1%
Folate 22µg 24µg 1%
Net carbs 4.24g 2.11g N/A
Sugar 2.33g 2.5g N/A
Starch 0.25g 0g 0%
Sodium 3mg 8mg 0%
Vitamin B5 0.184mg 0.204mg 0%
Tryptophan 0.135mg 0.01mg 0%
Threonine 0.365mg 0.029mg 0%
Isoleucine 0.518mg 0.044mg 0%
Leucine 1.19mg 0.071mg 0%
Lysine 0.49mg 0.067mg 0%
Methionine 1.124mg 0.018mg 0%
Phenylalanine 0.639mg 0.043mg 0%
Valine 0.76mg 0.054mg 0%
Histidine 0.409mg 0.026mg 0%
Omega-3 - ALA 0.018g 0.061g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0g N/A
Omega-6 - Linoleic acid 23.859g 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Zucchini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Brazil nut
15%
Zucchini
Minerals Daily Need Coverage Score
1208%
Brazil nut
12%
Zucchini

Comparison summary

Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 16.05g)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $3)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.