Oatmeal vs. Brazil nut — In-Depth Nutrition Comparison
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Differences between oatmeal and brazil nut
- Oatmeal has more iron, while brazil nut has more selenium, copper, phosphorus, magnesium, vitamin E, zinc, vitamin B1, and manganese.
- Brazil nut's daily need coverage for selenium is 3476% higher.
- Brazil nut contains 2 times less iron than oatmeal. Oatmeal contains 5.96mg of iron, while brazil nut contains 2.43mg.
- The amount of saturated fat in oatmeal is lower.
- Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of oatmeal is 79.
The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Nuts, brazilnuts, dried, unblanched.
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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 IronIron | +145.3% |
| Contains more MagnesiumMagnesium | +1346.2% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +980.3% |
| Contains more CopperCopper | +2540.9% |
| Contains more ZincZinc | +554.8% |
| Contains more PhosphorusPhosphorus | +841.6% |
| Contains less SodiumSodium | -93.9% |
| Contains more ManganeseManganese | +119.2% |
| Contains more SeleniumSelenium | +38240% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +514.3% |
| Contains more Vitamin B3Vitamin B3 | +925.4% |
| Contains more Vitamin B5Vitamin B5 | +72.3% |
| Contains more Vitamin B6Vitamin B6 | +187.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +7971.4% |
| Contains more Vitamin B1Vitamin B1 | +137.3% |
| Contains more CholineCholine | +512.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 5µg | 1917µg | 3476% |
| Copper | 0.066mg | 1.743mg | 186% |
| Polyunsaturated fat | 0.426g | 24.399g | 160% |
| Fats | 1.36g | 67.1g | 101% |
| Phosphorus | 77mg | 725mg | 93% |
| Magnesium | 26mg | 376mg | 83% |
| Saturated fat | 0.226g | 16.134g | 72% |
| Monounsaturated fat | 0.391g | 23.879g | 59% |
| Iron | 5.96mg | 2.43mg | 44% |
| Vitamin E | 0.07mg | 5.65mg | 37% |
| Zinc | 0.62mg | 4.06mg | 31% |
| Vitamin B1 | 0.26mg | 0.617mg | 30% |
| Calories | 68kcal | 659kcal | 30% |
| Manganese | 0.558mg | 1.223mg | 29% |
| Protein | 2.37g | 14.32g | 24% |
| Fiber | 1.7g | 7.5g | 23% |
| Potassium | 61mg | 659mg | 18% |
| Vitamin B3 | 3.025mg | 0.295mg | 17% |
| Vitamin B6 | 0.29mg | 0.101mg | 15% |
| Vitamin B2 | 0.215mg | 0.035mg | 14% |
| Vitamin A | 130µg | 0µg | 14% |
| Calcium | 80mg | 160mg | 8% |
| Folate | 44µg | 22µg | 6% |
| Starch | 10.37g | 0.25g | 4% |
| Choline | 4.7mg | 28.8mg | 4% |
| Vitamin B5 | 0.317mg | 0.184mg | 3% |
| Sodium | 49mg | 3mg | 2% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Carbs | 11.67g | 11.74g | 0% |
| Net carbs | 9.97g | 4.24g | N/A |
| Sugar | 0.46g | 2.33g | N/A |
| Vitamin K | 0.4µg | 0µg | 0% |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0.135mg | 0% |
| Threonine | 0.083mg | 0.365mg | 0% |
| Isoleucine | 0.105mg | 0.518mg | 0% |
| Leucine | 0.2mg | 1.19mg | 0% |
| Lysine | 0.135mg | 0.49mg | 0% |
| Methionine | 0.04mg | 1.124mg | 0% |
| Phenylalanine | 0.13mg | 0.639mg | 0% |
| Valine | 0.151mg | 0.76mg | 0% |
| Histidine | 0.057mg | 0.409mg | 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
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more WaterWater | +2357% |
| Contains more ProteinProtein | +504.2% |
| Contains more FatsFats | +4833.8% |
| Contains more OtherOther | +500% |
~equal in
Carbs
~11.74g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
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 | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +6007.2% |
| Contains more Poly. FatPolyunsaturated fat | +5627.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
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 StarchStarch | +4048% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +703.4% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
