Spinach raw vs. Brazil nut — In-Depth Nutrition Comparison
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A recap on differences between spinach raw and brazil nut
- Spinach raw is higher in vitamin K, vitamin A, and folate, yet brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, and zinc.
- Brazil nut covers your daily selenium needs 3484% more than spinach raw.
- The amount of saturated fat in spinach raw is lower.
- The glycemic index of brazil nut is lower.
Food varieties used in this article are Spinach, raw and Nuts, brazilnuts, dried, unblanched.
Infographic
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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.
| Contains more IronIron | +11.5% |
| Contains more MagnesiumMagnesium | +375.9% |
| Contains more CalciumCalcium | +61.6% |
| Contains more PotassiumPotassium | +18.1% |
| Contains more CopperCopper | +1240.8% |
| Contains more ZincZinc | +666% |
| Contains more PhosphorusPhosphorus | +1379.6% |
| Contains less SodiumSodium | -96.2% |
| Contains more ManganeseManganese | +36.3% |
| Contains more SeleniumSelenium | +191600% |
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.
| Contains more Vitamin CVitamin C | +3914.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +440% |
| Contains more Vitamin B3Vitamin B3 | +145.4% |
| Contains more Vitamin B6Vitamin B6 | +93.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +781.8% |
| Contains more Vitamin EVitamin E | +178.3% |
| Contains more Vitamin B1Vitamin B1 | +691% |
| Contains more Vitamin B5Vitamin B5 | +183.1% |
| Contains more CholineCholine | +49.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1µg | 1917µg | 3484% |
| Vitamin K | 482.9µg | 0µg | 402% |
| Copper | 0.13mg | 1.743mg | 179% |
| Polyunsaturated fat | 0.165g | 24.399g | 162% |
| Fats | 0.39g | 67.1g | 103% |
| Phosphorus | 49mg | 725mg | 97% |
| Saturated fat | 0.063g | 16.134g | 73% |
| Magnesium | 79mg | 376mg | 71% |
| Monounsaturated fat | 0.01g | 23.879g | 60% |
| Vitamin A | 469µg | 0µg | 52% |
| Vitamin B1 | 0.078mg | 0.617mg | 45% |
| Folate | 194µg | 22µg | 43% |
| Calories | 23kcal | 659kcal | 32% |
| Zinc | 0.53mg | 4.06mg | 32% |
| Vitamin C | 28.1mg | 0.7mg | 30% |
| Vitamin E | 2.03mg | 5.65mg | 24% |
| Protein | 2.86g | 14.32g | 23% |
| Fiber | 2.2g | 7.5g | 21% |
| Manganese | 0.897mg | 1.223mg | 14% |
| Vitamin B2 | 0.189mg | 0.035mg | 12% |
| Vitamin B6 | 0.195mg | 0.101mg | 7% |
| Calcium | 99mg | 160mg | 6% |
| Iron | 2.71mg | 2.43mg | 4% |
| Sodium | 79mg | 3mg | 3% |
| Vitamin B3 | 0.724mg | 0.295mg | 3% |
| Potassium | 558mg | 659mg | 3% |
| Carbs | 3.63g | 11.74g | 3% |
| Vitamin B5 | 0.065mg | 0.184mg | 2% |
| Choline | 19.3mg | 28.8mg | 2% |
| Net carbs | 1.43g | 4.24g | N/A |
| Sugar | 0.42g | 2.33g | N/A |
| Starch | 0.25g | 0% | |
| Tryptophan | 0.039mg | 0.135mg | 0% |
| Threonine | 0.122mg | 0.365mg | 0% |
| Isoleucine | 0.147mg | 0.518mg | 0% |
| Leucine | 0.223mg | 1.19mg | 0% |
| Lysine | 0.174mg | 0.49mg | 0% |
| Methionine | 0.053mg | 1.124mg | 0% |
| Phenylalanine | 0.129mg | 0.639mg | 0% |
| Valine | 0.161mg | 0.76mg | 0% |
| Histidine | 0.064mg | 0.409mg | 0% |
| Fructose | 0.15g | 0g | 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
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more WaterWater | +2572.5% |
| Contains more ProteinProtein | +400.7% |
| Contains more FatsFats | +17105.1% |
| Contains more CarbsCarbs | +223.4% |
| Contains more OtherOther | +98.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
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 | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +238690% |
| Contains more Poly. FatPolyunsaturated fat | +14687.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +3228.6% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g