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Smoothie vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between smoothie and brazil nut

  • Smoothie is higher in vitamin C, vitamin B12, and vitamin A, yet brazil nut is higher in fiber, iron, potassium, and calcium.
  • Brazil nut covers your daily saturated fat needs 81% more than smoothie.
  • The amount of sugar in brazil nut is lower.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Nuts, brazilnuts, dried, unblanched.

Infographic

Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 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 +290.2%
Contains more PotassiumPotassium +2645.8%
Contains more IronIron +1520%
Contains less SodiumSodium -89.7%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 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 +3400%
Contains more Vitamin B3Vitamin B3 +176.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B6Vitamin B6 +23.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 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 +2539.8%
Contains more ProteinProtein +1073.8%
Contains more FatsFats +∞%
Contains more CarbsCarbs +43.9%
Contains more OtherOther +905.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoothie Brazil nut
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Smoothie Brazil nut DV% diff.
Selenium 1917µg 3485%
Copper 1.743mg 194%
Polyunsaturated fat 24.399g 163%
Phosphorus 725mg 104%
Fats 0g 67.1g 103%
Magnesium 376mg 90%
Saturated fat 0g 16.134g 73%
Monounsaturated fat 23.879g 60%
Manganese 1.223mg 53%
Vitamin B1 0.617mg 51%
Vitamin E 5.65mg 38%
Zinc 4.06mg 37%
Calories 37kcal 659kcal 31%
Fiber 0g 7.5g 30%
Iron 0.15mg 2.43mg 29%
Vitamin C 24.5mg 0.7mg 26%
Protein 1.22g 14.32g 26%
Potassium 24mg 659mg 19%
Calcium 41mg 160mg 12%
Vitamin B12 0.24µg 0µg 10%
Folate 22µg 6%
Choline 28.8mg 5%
Vitamin B5 0.184mg 4%
Vitamin B2 0.035mg 3%
Vitamin B3 0.816mg 0.295mg 3%
Vitamin B6 0.082mg 0.101mg 1%
Sodium 29mg 3mg 1%
Carbs 8.16g 11.74g 1%
Net carbs 8.16g 4.24g N/A
Sugar 7.35g 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-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Smoothie
27%
Brazil nut
Minerals Daily Need Coverage Score
2%
Smoothie
1208%
Brazil nut

Comparison summary

Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 16.134g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $3.4)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 5.02g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
Brazil nut
Brazil nut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.