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Teff vs Brazil nut - In-Depth Nutrition Comparison

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Significant differences between Teff and Brazil nut

  • Teff has more Manganese, Iron, Vitamin B6, and Vitamin B3, however Brazil nut is richer in Selenium, Copper, Magnesium, Phosphorus, and Vitamin E .
  • Brazil nut covers your daily Selenium needs 3477% more than Teff.
  • Brazil nut has 11 times less Vitamin B3 than Teff. Teff has 3.363mg of Vitamin B3, while Brazil nut has 0.295mg.
  • Teff contains less Saturated Fat.

Specific food types used in this comparison are Teff, uncooked and Nuts, brazilnuts, dried, unblanched.

Infographic

Teff 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
2
:
6
Brazil nut
Brazil nut
Contains more Calcium +12.5%
Contains more Iron +214%
Contains more Magnesium +104.3%
Contains more Phosphorus +69%
Contains more Potassium +54.3%
Contains less Sodium -75%
Contains more Zinc +11.8%
Contains more Copper +115.2%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Contains more Calcium +12.5%
Contains more Iron +214%
Contains more Magnesium +104.3%
Contains more Phosphorus +69%
Contains more Potassium +54.3%
Contains less Sodium -75%
Contains more Zinc +11.8%
Contains more Copper +115.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
6
:
6
Brazil nut
Brazil nut
Contains more Vitamin A +∞%
Contains more Vitamin B2 +671.4%
Contains more Vitamin B3 +1040%
Contains more Vitamin B5 +412%
Contains more Vitamin B6 +377.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +6962.5%
Contains more Vitamin B1 +58.2%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Brazil nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +671.4%
Contains more Vitamin B3 +1040%
Contains more Vitamin B5 +412%
Contains more Vitamin B6 +377.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +6962.5%
Contains more Vitamin B1 +58.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Brazil nut
Brazil nut
Contains more Carbs +522.9%
Contains more Water +157.9%
Contains more Fats +2719.3%
Contains more Other +44.3%
Equal in Protein - 14.32
Teff
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Brazil nut
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 Carbs +522.9%
Contains more Water +157.9%
Contains more Fats +2719.3%
Contains more Other +44.3%
Equal in Protein - 14.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
:
2
Brazil nut
Brazil nut
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +3954.2%
Contains more Polyunsaturated fat +2178.2%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +3954.2%
Contains more Polyunsaturated fat +2178.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
4
:
1
Brazil nut
Brazil nut
Contains more Starch +14524%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +275.8%
Teff
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Brazil nut
10% 90%
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 Starch +14524%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +275.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Brazil nut
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Brazil nut Opinion
Net carbs 65.13g 4.24g Teff
Protein 13.3g 14.32g Brazil nut
Fats 2.38g 67.1g Brazil nut
Carbs 73.13g 11.74g Teff
Calories 367kcal 659kcal Brazil nut
Starch 36.56g 0.25g Teff
Fructose 0.47g 0g Teff
Sugar 1.84g 2.33g Teff
Fiber 8g 7.5g Teff
Calcium 180mg 160mg Teff
Iron 7.63mg 2.43mg Teff
Magnesium 184mg 376mg Brazil nut
Phosphorus 429mg 725mg Brazil nut
Potassium 427mg 659mg Brazil nut
Sodium 12mg 3mg Brazil nut
Zinc 3.63mg 4.06mg Brazil nut
Copper 0.81mg 1.743mg Brazil nut
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 5.65mg Brazil nut
Vitamin C 0.7mg Brazil nut
Vitamin B1 0.39mg 0.617mg Brazil nut
Vitamin B2 0.27mg 0.035mg Teff
Vitamin B3 3.363mg 0.295mg Teff
Vitamin B5 0.942mg 0.184mg Teff
Vitamin B6 0.482mg 0.101mg Teff
Folate 22µg Brazil nut
Vitamin K 1.9µg 0µg Teff
Tryptophan 0.139mg 0.135mg Teff
Threonine 0.51mg 0.365mg Teff
Isoleucine 0.501mg 0.518mg Brazil nut
Leucine 1.068mg 1.19mg Brazil nut
Lysine 0.376mg 0.49mg Brazil nut
Methionine 0.428mg 1.124mg Brazil nut
Phenylalanine 0.698mg 0.639mg Teff
Valine 0.686mg 0.76mg Brazil nut
Histidine 0.301mg 0.409mg Brazil nut
Saturated Fat 0.449g 16.134g Teff
Monounsaturated Fat 0.589g 23.879g Brazil nut
Polyunsaturated fat 1.071g 24.399g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0g 0.018g Brazil nut
Omega-3 - ALA 0.135g 0.018g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
Teff
28%
Brazil nut
Minerals Daily Need Coverage Score
133%
Teff
184%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.49g)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 15.685g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 10)
Which food is cheaper?
Teff
Teff is cheaper (difference - $3.4)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 9mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.