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Roe vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between roe and brazil nut

  • Roe is higher in vitamin B12 and vitamin B2, yet brazil nut is higher in selenium, copper, magnesium, manganese, fiber, and phosphorus.
  • Brazil nut covers your daily selenium needs 3391% more than roe.
  • The amount of cholesterol in brazil nut is lower.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Nuts, brazilnuts, dried, unblanched.

Infographic

Roe 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.
Roe
Roe
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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 +1346.2%
Contains more CalciumCalcium +471.4%
Contains more PotassiumPotassium +132.9%
Contains more IronIron +215.6%
Contains more CopperCopper +1261.7%
Contains more ZincZinc +217.2%
Contains more PhosphorusPhosphorus +40.8%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +9307.7%
Contains more SeleniumSelenium +3607.9%

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.
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 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 +2242.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +2611.4%
Contains more Vitamin B3Vitamin B3 +643.1%
Contains more Vitamin B5Vitamin B5 +527.2%
Contains more Vitamin B6Vitamin B6 +83.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +318.2%
Contains more Vitamin B1Vitamin B1 +122.7%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Roe Brazil nut DV% diff.
Selenium 51.7µg 1917µg 3391%
Vitamin B12 11.54µg 0µg 481%
Copper 0.128mg 1.743mg 179%
Cholesterol 479mg 0mg 160%
Polyunsaturated fat 3.404g 24.399g 140%
Fats 8.23g 67.1g 91%
Magnesium 26mg 376mg 83%
Vitamin B2 0.949mg 0.035mg 70%
Saturated fat 1.866g 16.134g 65%
Monounsaturated fat 2.129g 23.879g 54%
Manganese 0.013mg 1.223mg 53%
Vitamin E 5.65mg 38%
Phosphorus 515mg 725mg 30%
Fiber 0g 7.5g 30%
Protein 28.62g 14.32g 29%
Vitamin B1 0.277mg 0.617mg 28%
Zinc 1.28mg 4.06mg 25%
Calories 204kcal 659kcal 23%
Iron 0.77mg 2.43mg 21%
Vitamin B5 1.154mg 0.184mg 19%
Folate 92µg 22µg 18%
Vitamin C 16.4mg 0.7mg 17%
Calcium 28mg 160mg 13%
Vitamin B3 2.192mg 0.295mg 12%
Potassium 283mg 659mg 11%
Vitamin A 91µg 0µg 10%
Vitamin B6 0.185mg 0.101mg 6%
Sodium 117mg 3mg 5%
Choline 28.8mg 5%
Carbs 1.92g 11.74g 3%
Net carbs 1.92g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.375mg 0.135mg 0%
Threonine 1.305mg 0.365mg 0%
Isoleucine 1.465mg 0.518mg 0%
Leucine 2.509mg 1.19mg 0%
Lysine 2.179mg 0.49mg 0%
Methionine 0.71mg 1.124mg 0%
Phenylalanine 1.401mg 0.639mg 0%
Valine 1.676mg 0.76mg 0%
Histidine 0.778mg 0.409mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0.105g 0g 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
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 ProteinProtein +99.9%
Contains more WaterWater +1614.3%
Contains more FatsFats +715.3%
Contains more CarbsCarbs +511.5%
Contains more OtherOther +31.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 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 -88.4%
Contains more Mono. FatMonounsaturated fat +1021.6%
Contains more Poly. FatPolyunsaturated fat +616.8%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.