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Orange vs. Brazil nut — In-Depth Nutrition Comparison

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How are oranges and brazil nut different?

  • Oranges are richer in vitamin C, while brazil nut is higher in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, vitamin E, and zinc.
  • Brazil nut covers your daily need for selenium, 3485% more than oranges.
  • Oranges contain 76 times more vitamin C than brazil nut. Oranges contain 53.2mg of vitamin C, while brazil nut contains 0.7mg.
  • Oranges are lower in saturated fat.
  • Oranges have a higher glycemic index (45) than brazil nut (10).

Oranges, raw, all commercial varieties and Nuts, brazilnuts, dried, unblanched types were used in this article.

Infographic

Orange 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.
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +3660%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +264.1%
Contains more IronIron +2330%
Contains more CopperCopper +3773.3%
Contains more ZincZinc +5700%
Contains more PhosphorusPhosphorus +5078.6%
Contains more ManganeseManganese +4792%
Contains more SeleniumSelenium +383300%

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.
Orange
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +7500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B5Vitamin B5 +35.9%
Contains more FolateFolate +36.4%
Contains more Vitamin EVitamin E +3038.9%
Contains more Vitamin B1Vitamin B1 +609.2%
Contains more Vitamin B6Vitamin B6 +68.3%
Contains more CholineCholine +242.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.295mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Orange Brazil nut DV% diff.
Selenium 0.5µg 1917µg 3485%
Copper 0.045mg 1.743mg 189%
Polyunsaturated fat 0.025g 24.399g 162%
Fats 0.12g 67.1g 103%
Phosphorus 14mg 725mg 102%
Magnesium 10mg 376mg 87%
Saturated fat 0.015g 16.134g 73%
Monounsaturated fat 0.023g 23.879g 60%
Vitamin C 53.2mg 0.7mg 58%
Manganese 0.025mg 1.223mg 52%
Vitamin B1 0.087mg 0.617mg 44%
Zinc 0.07mg 4.06mg 36%
Vitamin E 0.18mg 5.65mg 36%
Calories 47kcal 659kcal 31%
Iron 0.1mg 2.43mg 29%
Protein 0.94g 14.32g 27%
Fiber 2.4g 7.5g 20%
Potassium 181mg 659mg 14%
Calcium 40mg 160mg 12%
Choline 8.4mg 28.8mg 4%
Vitamin B6 0.06mg 0.101mg 3%
Folate 30µg 22µg 2%
Vitamin A 11µg 0µg 1%
Vitamin B5 0.25mg 0.184mg 1%
Net carbs 9.35g 4.24g N/A
Carbs 11.75g 11.74g 0%
Sugar 9.35g 2.33g N/A
Starch 0.25g 0%
Sodium 0mg 3mg 0%
Vitamin B2 0.04mg 0.035mg 0%
Vitamin B3 0.282mg 0.295mg 0%
Tryptophan 0.009mg 0.135mg 0%
Threonine 0.015mg 0.365mg 0%
Isoleucine 0.025mg 0.518mg 0%
Leucine 0.023mg 1.19mg 0%
Lysine 0.047mg 0.49mg 0%
Methionine 0.02mg 1.124mg 0%
Phenylalanine 0.031mg 0.639mg 0%
Valine 0.04mg 0.76mg 0%
Histidine 0.018mg 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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 WaterWater +2436.5%
Contains more ProteinProtein +1423.4%
Contains more FatsFats +55816.7%
Contains more OtherOther +677.3%
~equal in Carbs ~11.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -99.9%
Contains more Mono. FatMonounsaturated fat +103721.7%
Contains more Poly. FatPolyunsaturated fat +97496%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.