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  6. Saffron vs. Brazil nut

Saffron vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between saffron and brazil nut

  • Saffron is higher in manganese, iron, vitamin C, vitamin B6, and potassium, yet brazil nut is higher in selenium, copper, phosphorus, and vitamin B1.
  • Brazil nut covers your daily selenium needs 3475% more than saffron.
  • Saffron contains 115 times more vitamin C than brazil nut. While saffron contains 80.8mg of vitamin C, brazil nut contains only 0.7mg.
  • The amount of saturated fat in saffron is lower.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Spices, saffron and Nuts, brazilnuts, dried, unblanched.

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +161.6%
Contains more IronIron +356.8%
Contains more ManganeseManganese +2222.8%
Contains more MagnesiumMagnesium +42.4%
Contains more CalciumCalcium +44.1%
Contains more CopperCopper +431.4%
Contains more ZincZinc +272.5%
Contains more PhosphorusPhosphorus +187.7%
Contains less SodiumSodium -98%
Contains more SeleniumSelenium +34132.1%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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 +11442.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +662.9%
Contains more Vitamin B3Vitamin B3 +394.9%
Contains more Vitamin B6Vitamin B6 +900%
Contains more FolateFolate +322.7%
Contains more Vitamin B1Vitamin B1 +436.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Saffron Brazil nut DV% diff.
Selenium 5.6µg 1917µg 3475%
Manganese 28.408mg 1.223mg 1182%
Copper 0.328mg 1.743mg 157%
Polyunsaturated fat 2.067g 24.399g 149%
Iron 11.1mg 2.43mg 108%
Fats 5.85g 67.1g 94%
Vitamin C 80.8mg 0.7mg 89%
Vitamin B6 1.01mg 0.101mg 70%
Phosphorus 252mg 725mg 68%
Saturated fat 1.586g 16.134g 66%
Monounsaturated fat 0.429g 23.879g 59%
Vitamin B1 0.115mg 0.617mg 42%
Vitamin E 5.65mg 38%
Potassium 1724mg 659mg 31%
Zinc 1.09mg 4.06mg 27%
Magnesium 264mg 376mg 27%
Folate 93µg 22µg 18%
Carbs 65.37g 11.74g 18%
Vitamin B2 0.267mg 0.035mg 18%
Calories 310kcal 659kcal 17%
Fiber 3.9g 7.5g 14%
Vitamin B3 1.46mg 0.295mg 7%
Sodium 148mg 3mg 6%
Protein 11.43g 14.32g 6%
Choline 28.8mg 5%
Calcium 111mg 160mg 5%
Vitamin B5 0.184mg 4%
Vitamin A 27µg 0µg 3%
Net carbs 61.47g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0.006g 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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +456.8%
Contains more WaterWater +248%
Contains more OtherOther +59.4%
Contains more ProteinProtein +25.3%
Contains more FatsFats +1047%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 -90.2%
Contains more Mono. FatMonounsaturated fat +5466.2%
Contains more Poly. FatPolyunsaturated fat +1080.4%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.