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  6. Rosemary vs. Brazil nut

Rosemary vs. Brazil nut — In-Depth Nutrition Comparison

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Differences between rosemary and brazil nut

  • Rosemary has more vitamin A, iron, fiber, and vitamin C, while brazil nut has more copper, phosphorus, magnesium, vitamin B1, and zinc.
  • Brazil nut's daily need coverage for copper is 160% higher.
  • The amount of saturated fat in rosemary is lower.
  • Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of rosemary is 70.

The food types used in this comparison are Rosemary, fresh and Nuts, brazilnuts, dried, unblanched.

Infographic

Rosemary 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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
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 CalciumCalcium +98.1%
Contains more IronIron +173.7%
Contains more MagnesiumMagnesium +313.2%
Contains more CopperCopper +479.1%
Contains more ZincZinc +336.6%
Contains more PhosphorusPhosphorus +998.5%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +27.4%
~equal in Potassium ~659mg

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 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 +3014.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +334.3%
Contains more Vitamin B3Vitamin B3 +209.2%
Contains more Vitamin B5Vitamin B5 +337%
Contains more Vitamin B6Vitamin B6 +232.7%
Contains more FolateFolate +395.5%
Contains more Vitamin B1Vitamin B1 +1613.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Rosemary Brazil nut DV% diff.
Selenium 1917µg 3485%
Copper 0.301mg 1.743mg 160%
Polyunsaturated fat 0.901g 24.399g 157%
Fats 5.86g 67.1g 94%
Phosphorus 66mg 725mg 94%
Magnesium 91mg 376mg 68%
Saturated fat 2.838g 16.134g 60%
Monounsaturated fat 1.16g 23.879g 57%
Iron 6.65mg 2.43mg 53%
Vitamin B1 0.036mg 0.617mg 48%
Vitamin E 5.65mg 38%
Zinc 0.93mg 4.06mg 28%
Calories 131kcal 659kcal 26%
Fiber 14.1g 7.5g 26%
Vitamin C 21.8mg 0.7mg 23%
Folate 109µg 22µg 22%
Protein 3.31g 14.32g 22%
Vitamin B6 0.336mg 0.101mg 18%
Vitamin A 146µg 0µg 16%
Calcium 317mg 160mg 16%
Vitamin B5 0.804mg 0.184mg 12%
Manganese 0.96mg 1.223mg 11%
Vitamin B2 0.152mg 0.035mg 9%
Choline 28.8mg 5%
Vitamin B3 0.912mg 0.295mg 4%
Carbs 20.7g 11.74g 3%
Sodium 26mg 3mg 1%
Net carbs 6.6g 4.24g N/A
Potassium 668mg 659mg 0%
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.051mg 0.135mg 0%
Threonine 0.136mg 0.365mg 0%
Isoleucine 0.136mg 0.518mg 0%
Leucine 0.249mg 1.19mg 0%
Lysine 0.143mg 0.49mg 0%
Methionine 0.047mg 1.124mg 0%
Phenylalanine 0.169mg 0.639mg 0%
Valine 0.165mg 0.76mg 0%
Histidine 0.066mg 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
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 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 +76.3%
Contains more WaterWater +1881.6%
Contains more ProteinProtein +332.6%
Contains more FatsFats +1045.1%
Contains more OtherOther +44.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 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 -82.4%
Contains more Mono. FatMonounsaturated fat +1958.5%
Contains more Poly. FatPolyunsaturated fat +2608%

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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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.