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  6. Brown rice vs. Brazil nut

Brown rice vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between brown rice and brazil nut

  • Brazil nut is higher than brown rice in selenium, copper, phosphorus, magnesium, vitamin B1, vitamin E, zinc, fiber, and iron.
  • Brazil nut covers your daily selenium needs 3475% more than brown rice.
  • The amount of saturated fat in brown rice is lower.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked and Nuts, brazilnuts, dried, unblanched.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 MagnesiumMagnesium +864.1%
Contains more CalciumCalcium +5233.3%
Contains more PotassiumPotassium +666.3%
Contains more IronIron +333.9%
Contains more CopperCopper +1544.3%
Contains more ZincZinc +471.8%
Contains more PhosphorusPhosphorus +603.9%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +25.6%
Contains more SeleniumSelenium +32951.7%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B2Vitamin B2 +97.1%
Contains more Vitamin B3Vitamin B3 +768.1%
Contains more Vitamin B5Vitamin B5 +106.5%
Contains more Vitamin B6Vitamin B6 +21.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3223.5%
Contains more Vitamin B1Vitamin B1 +246.6%
Contains more FolateFolate +144.4%
Contains more CholineCholine +213%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Brazil nut DV% diff.
Selenium 5.8µg 1917µg 3475%
Copper 0.106mg 1.743mg 182%
Polyunsaturated fat 0.366g 24.399g 160%
Fats 0.97g 67.1g 102%
Phosphorus 103mg 725mg 89%
Magnesium 39mg 376mg 80%
Saturated fat 0.26g 16.134g 72%
Monounsaturated fat 0.369g 23.879g 59%
Vitamin B1 0.178mg 0.617mg 37%
Vitamin E 0.17mg 5.65mg 37%
Zinc 0.71mg 4.06mg 30%
Calories 123kcal 659kcal 27%
Fiber 1.6g 7.5g 24%
Iron 0.56mg 2.43mg 23%
Protein 2.74g 14.32g 23%
Potassium 86mg 659mg 17%
Calcium 3mg 160mg 16%
Vitamin B3 2.561mg 0.295mg 14%
Manganese 0.974mg 1.223mg 11%
Starch 24.79g 0.25g 10%
Carbs 25.58g 11.74g 5%
Choline 9.2mg 28.8mg 4%
Vitamin B5 0.38mg 0.184mg 4%
Folate 9µg 22µg 3%
Vitamin B2 0.069mg 0.035mg 3%
Vitamin B6 0.123mg 0.101mg 2%
Vitamin C 0mg 0.7mg 1%
Net carbs 23.98g 4.24g N/A
Sugar 0.24g 2.33g N/A
Sodium 4mg 3mg 0%
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.033mg 0.135mg 0%
Threonine 0.095mg 0.365mg 0%
Isoleucine 0.109mg 0.518mg 0%
Leucine 0.214mg 1.19mg 0%
Lysine 0.099mg 0.49mg 0%
Methionine 0.058mg 1.124mg 0%
Phenylalanine 0.133mg 0.639mg 0%
Valine 0.151mg 0.76mg 0%
Histidine 0.066mg 0.409mg 0%
Omega-3 - ALA 0.011g 0.018g N/A
Omega-6 - Gamma-linoleic acid 0g 0.018g N/A
Omega-6 - Linoleic acid 0.355g 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 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 CarbsCarbs +117.9%
Contains more WaterWater +1954.7%
Contains more ProteinProtein +422.6%
Contains more FatsFats +6817.5%
Contains more OtherOther +677.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 -98.4%
Contains more Mono. FatMonounsaturated fat +6371.3%
Contains more Poly. FatPolyunsaturated fat +6566.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 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 StarchStarch +9816%
Contains more SucroseSucrose +870.8%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.