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Nuts, walnuts, black, dried vs. Brazil nut — In-Depth Nutrition Comparison

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Important differences between nuts, walnuts, black, dried and brazil nut

  • Nuts, walnuts, black, dried has more manganese, vitamin B6, and vitamin B5; however, brazil nut has more selenium, vitamin B1, copper, magnesium, phosphorus, and vitamin E.
  • Brazil nut's daily need coverage for selenium is 3455% more.
  • Nuts, walnuts, black, dried has 9 times more vitamin B5 than brazil nut. Nuts, walnuts, black, dried has 1.66mg of vitamin B5, while brazil nut has 0.184mg.
  • Nuts, walnuts, black, dried is lower in saturated fat.

The food varieties used in the comparison are Nuts, walnuts, black, dried and Nuts, brazilnuts, dried, unblanched.

Infographic

Nuts, walnuts, black, dried vs Brazil nut 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 144% 18% 46% 117% 453% 92% 220% 0.26% 508% 93%
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%
Contains more IronIron +28.4%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +218.6%
Contains more MagnesiumMagnesium +87.1%
Contains more CalciumCalcium +162.3%
Contains more PotassiumPotassium +26%
Contains more CopperCopper +28.2%
Contains more ZincZinc +20.5%
Contains more PhosphorusPhosphorus +41.3%
Contains more SeleniumSelenium +11176.5%

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 5.7% 0.67% 42% 0% 14% 30% 8.8% 100% 135% 0% 6.8% 23% 18%
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%
Contains more Vitamin CVitamin C +142.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +59.3%
Contains more Vitamin B5Vitamin B5 +802.2%
Contains more Vitamin B6Vitamin B6 +477.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40.9%
Contains more CholineCholine +11.5%
Contains more Vitamin EVitamin E +171.6%
Contains more Vitamin B1Vitamin B1 +982.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, walnuts, black, dried Brazil nut DV% diff.
Selenium 17µg 1917µg 3455%
Manganese 3.896mg 1.223mg 116%
Polyunsaturated fat 36.437g 24.399g 80%
Saturated fat 3.483g 16.134g 58%
Vitamin B1 0.057mg 0.617mg 47%
Copper 1.36mg 1.743mg 43%
Magnesium 201mg 376mg 42%
Vitamin B6 0.583mg 0.101mg 37%
Vitamin B5 1.66mg 0.184mg 30%
Phosphorus 513mg 725mg 30%
Vitamin E 2.08mg 5.65mg 24%
Monounsaturated fat 15.442g 23.879g 21%
Protein 24.06g 14.32g 19%
Fats 59.33g 67.1g 12%
Calcium 61mg 160mg 10%
Iron 3.12mg 2.43mg 9%
Vitamin B2 0.13mg 0.035mg 7%
Zinc 3.37mg 4.06mg 6%
Potassium 523mg 659mg 4%
Fiber 6.8g 7.5g 3%
Vitamin K 2.7µg 0µg 2%
Folate 31µg 22µg 2%
Calories 619kcal 659kcal 2%
Vitamin B3 0.47mg 0.295mg 1%
Choline 32.1mg 28.8mg 1%
Carbs 9.58g 11.74g 1%
Vitamin C 1.7mg 0.7mg 1%
Net carbs 2.78g 4.24g N/A
Sugar 1.1g 2.33g N/A
Starch 0.24g 0.25g 0%
Sodium 2mg 3mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.318mg 0.135mg 0%
Threonine 0.721mg 0.365mg 0%
Isoleucine 0.966mg 0.518mg 0%
Leucine 1.684mg 1.19mg 0%
Lysine 0.713mg 0.49mg 0%
Methionine 0.467mg 1.124mg 0%
Phenylalanine 1.094mg 0.639mg 0%
Valine 1.271mg 0.76mg 0%
Histidine 0.672mg 0.409mg 0%
Fructose 0.05g 0g 0%
Omega-3 - ALA 2.677g 0.018g N/A
Omega-6 - Gamma-linoleic acid 0g 0.018g N/A
Omega-6 - Linoleic acid 33.76g 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 59% 10% 5% 2%
Protein: 24.06 g
Fats: 59.33 g
Carbs: 9.58 g
Water: 4.56 g
Other: 2.47 g
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
Contains more ProteinProtein +68%
Contains more WaterWater +33.3%
Contains more FatsFats +13.1%
Contains more CarbsCarbs +22.5%
Contains more OtherOther +38.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
6% 28% 66%
Saturated fat: Sat. Fat 3.483 g
Monounsaturated fat: Mono. Fat 15.442 g
Polyunsaturated fat: Poly. Fat 36.437 g
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -78.4%
Contains more Poly. FatPolyunsaturated fat +49.3%
Contains more Mono. FatMonounsaturated fat +54.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
18% 75% 4% 4%
Starch: 0.24 g
Sucrose: 1 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +133%
~equal in Starch ~0.25g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Nuts, walnuts, black, dried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170186/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.