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  6. Poblano vs. Brazil nut

Poblano vs. Brazil nut — In-Depth Nutrition Comparison

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What are the main differences between poblano and brazil nut?

  • Poblano is richer in vitamin A, vitamin B6, vitamin B2, iron, and fiber, while brazil nut is higher in selenium, copper, phosphorus, and magnesium.
  • Brazil nut's daily need coverage for selenium is 3480% higher.
  • Poblano is lower in saturated fat.

We used Peppers, ancho, dried and Nuts, brazilnuts, dried, unblanched types in this comparison.

Infographic

Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
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 PotassiumPotassium +265.9%
Contains more IronIron +349.8%
Contains more MagnesiumMagnesium +232.7%
Contains more CalciumCalcium +162.3%
Contains more CopperCopper +243.1%
Contains more ZincZinc +185.9%
Contains more PhosphorusPhosphorus +260.7%
Contains less SodiumSodium -93%
Contains more SeleniumSelenium +66003.4%
~equal in Manganese ~1.223mg

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
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 +185.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +6342.9%
Contains more Vitamin B3Vitamin B3 +2070.5%
Contains more Vitamin B5Vitamin B5 +983.2%
Contains more Vitamin B6Vitamin B6 +3400%
Contains more FolateFolate +213.6%
Contains more Vitamin B1Vitamin B1 +244.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Poblano Brazil nut DV% diff.
Selenium 2.9µg 1917µg 3480%
Vitamin B6 3.535mg 0.101mg 264%
Vitamin B2 2.255mg 0.035mg 171%
Copper 0.508mg 1.743mg 137%
Polyunsaturated fat 4.511g 24.399g 133%
Vitamin A 1022µg 0µg 114%
Iron 10.93mg 2.43mg 106%
Fats 8.2g 67.1g 91%
Phosphorus 201mg 725mg 75%
Saturated fat 0.82g 16.134g 70%
Magnesium 113mg 376mg 63%
Monounsaturated fat 0.492g 23.879g 58%
Fiber 21.6g 7.5g 56%
Potassium 2411mg 659mg 52%
Vitamin E 5.65mg 38%
Vitamin B3 6.403mg 0.295mg 38%
Vitamin B1 0.179mg 0.617mg 37%
Vitamin B5 1.993mg 0.184mg 36%
Zinc 1.42mg 4.06mg 24%
Calories 281kcal 659kcal 19%
Carbs 51.42g 11.74g 13%
Folate 69µg 22µg 12%
Calcium 61mg 160mg 10%
Protein 11.86g 14.32g 5%
Choline 28.8mg 5%
Manganese 1.279mg 1.223mg 2%
Sodium 43mg 3mg 2%
Vitamin C 2mg 0.7mg 1%
Net carbs 29.82g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.155mg 0.135mg 0%
Threonine 0.425mg 0.365mg 0%
Isoleucine 0.373mg 0.518mg 0%
Leucine 0.605mg 1.19mg 0%
Lysine 0.515mg 0.49mg 0%
Methionine 0.142mg 1.124mg 0%
Phenylalanine 0.361mg 0.639mg 0%
Valine 0.489mg 0.76mg 0%
Histidine 0.232mg 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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 CarbsCarbs +338%
Contains more WaterWater +561.7%
Contains more OtherOther +72.2%
Contains more ProteinProtein +20.7%
Contains more FatsFats +718.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 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 -94.9%
Contains more Mono. FatMonounsaturated fat +4753.5%
Contains more Poly. FatPolyunsaturated fat +440.9%

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.