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  6. Seaweed vs. Brazil nut

Seaweed vs. Brazil nut — In-Depth Nutrition Comparison

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Summary of differences between seaweed and brazil nut

  • Seaweed has more vitamin K and folate; however, brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, and vitamin E.
  • Brazil nut covers your daily need for selenium, 3484% more than seaweed.
  • Seaweed has less saturated fat.

These are the specific foods used in this comparison Seaweed, kelp, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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 +17.3%
Contains more MagnesiumMagnesium +210.7%
Contains more PotassiumPotassium +640.4%
Contains more CopperCopper +1240.8%
Contains more ZincZinc +230.1%
Contains more PhosphorusPhosphorus +1626.2%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +511.5%
Contains more SeleniumSelenium +273757.1%
~equal in Calcium ~160mg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
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 +328.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +328.6%
Contains more Vitamin B3Vitamin B3 +59.3%
Contains more Vitamin B5Vitamin B5 +248.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +718.2%
Contains more Vitamin EVitamin E +549.4%
Contains more Vitamin B1Vitamin B1 +1134%
Contains more Vitamin B6Vitamin B6 +4950%
Contains more CholineCholine +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Brazil nut DV% diff.
Selenium 0.7µg 1917µg 3484%
Copper 0.13mg 1.743mg 179%
Polyunsaturated fat 0.047g 24.399g 162%
Fats 0.56g 67.1g 102%
Phosphorus 42mg 725mg 98%
Saturated fat 0.247g 16.134g 72%
Magnesium 121mg 376mg 61%
Monounsaturated fat 0.098g 23.879g 59%
Vitamin K 66µg 0µg 55%
Vitamin B1 0.05mg 0.617mg 47%
Manganese 0.2mg 1.223mg 44%
Folate 180µg 22µg 40%
Vitamin E 0.87mg 5.65mg 32%
Calories 43kcal 659kcal 31%
Zinc 1.23mg 4.06mg 26%
Protein 1.68g 14.32g 25%
Fiber 1.3g 7.5g 25%
Potassium 89mg 659mg 17%
Sodium 233mg 3mg 10%
Vitamin B5 0.642mg 0.184mg 9%
Vitamin B2 0.15mg 0.035mg 9%
Vitamin B6 0.002mg 0.101mg 8%
Iron 2.85mg 2.43mg 5%
Choline 12.8mg 28.8mg 3%
Vitamin C 3mg 0.7mg 3%
Vitamin A 6µg 0µg 1%
Vitamin B3 0.47mg 0.295mg 1%
Calcium 168mg 160mg 1%
Carbs 9.57g 11.74g 1%
Net carbs 8.27g 4.24g N/A
Sugar 0.6g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.048mg 0.135mg 0%
Threonine 0.055mg 0.365mg 0%
Isoleucine 0.076mg 0.518mg 0%
Leucine 0.083mg 1.19mg 0%
Lysine 0.082mg 0.49mg 0%
Methionine 0.025mg 1.124mg 0%
Phenylalanine 0.043mg 0.639mg 0%
Valine 0.072mg 0.76mg 0%
Histidine 0.024mg 0.409mg 0%
Omega-3 - EPA 0.004g 0g N/A
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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +2285.4%
Contains more OtherOther +93.3%
Contains more ProteinProtein +752.4%
Contains more FatsFats +11882.1%
Contains more CarbsCarbs +22.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 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 -98.5%
Contains more Mono. FatMonounsaturated fat +24266.3%
Contains more Poly. FatPolyunsaturated fat +51812.8%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.