Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Porridge
  5. Compare
  6. Porridge vs. Brazil nut

Porridge vs. Brazil nut — In-Depth Nutrition Comparison

Compare

Differences between porridge and brazil nut

  • Porridge contains less selenium, copper, phosphorus, magnesium, manganese, vitamin B1, vitamin E, zinc, and fiber than brazil nut.
  • Brazil nut's daily need coverage for selenium is 3480% higher.
  • The amount of saturated fat in porridge is lower.
  • Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of porridge is 66.

The food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Nuts, brazilnuts, dried, unblanched.

Infographic

Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 +53.9%
Contains more MagnesiumMagnesium +7420%
Contains more CalciumCalcium +83.9%
Contains more PotassiumPotassium +4018.8%
Contains more CopperCopper +4257.5%
Contains more ZincZinc +3023.1%
Contains more PhosphorusPhosphorus +4733.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +68364.3%

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 B3Vitamin B3 +76.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +28150%
Contains more Vitamin B1Vitamin B1 +1021.8%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B5Vitamin B5 +159.2%
Contains more Vitamin B6Vitamin B6 +676.9%
Contains more FolateFolate +83.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Brazil nut DV% diff.
Selenium 2.8µg 1917µg 3480%
Copper 0.04mg 1.743mg 189%
Polyunsaturated fat 0.114g 24.399g 162%
Fats 0.21g 67.1g 103%
Phosphorus 15mg 725mg 101%
Magnesium 5mg 376mg 88%
Saturated fat 0.033g 16.134g 73%
Monounsaturated fat 0.028g 23.879g 60%
Manganese 0mg 1.223mg 53%
Vitamin B1 0.055mg 0.617mg 47%
Vitamin E 0.02mg 5.65mg 38%
Zinc 0.13mg 4.06mg 36%
Calories 50kcal 659kcal 30%
Fiber 0.5g 7.5g 28%
Protein 1.44g 14.32g 26%
Potassium 16mg 659mg 19%
Iron 3.74mg 2.43mg 16%
Vitamin B6 0.013mg 0.101mg 7%
Calcium 87mg 160mg 7%
Choline 28.8mg 5%
Folate 12µg 22µg 3%
Vitamin B5 0.071mg 0.184mg 2%
Vitamin B2 0.025mg 0.035mg 1%
Vitamin B3 0.52mg 0.295mg 1%
Vitamin C 0mg 0.7mg 1%
Carbs 10.52g 11.74g 0%
Net carbs 10.02g 4.24g N/A
Sugar 0.03g 2.33g N/A
Starch 0.25g 0%
Sodium 6mg 3mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.02mg 0.135mg 0%
Threonine 0.045mg 0.365mg 0%
Isoleucine 0.063mg 0.518mg 0%
Leucine 0.11mg 1.19mg 0%
Lysine 0.037mg 0.49mg 0%
Methionine 0.027mg 1.124mg 0%
Phenylalanine 0.078mg 0.639mg 0%
Valine 0.07mg 0.76mg 0%
Histidine 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 +2461.7%
Contains more ProteinProtein +894.4%
Contains more FatsFats +31852.4%
Contains more CarbsCarbs +11.6%
Contains more OtherOther +1454.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 -99.8%
Contains more Mono. FatMonounsaturated fat +85182.1%
Contains more Poly. FatPolyunsaturated fat +21302.6%

People also compare

Porridge
Porridge vs Oatmeal
Oatmeal
Porridge
Porridge vs Cereal
Cereal
Porridge
Porridge vs Pâté
Pâté
Brazil nut
Brazil nut vs Almonds
Almonds
Brazil nut
Brazil nut vs Cashew
Cashew
Brazil nut
Brazil nut vs Chestnut
Chestnut

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.