Waffle vs. Brazil nut — In-Depth Nutrition Comparison
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A recap on differences between waffle and brazil nut
- Waffle is higher in vitamin B2, yet brazil nut is higher in selenium, copper, magnesium, phosphorus, manganese, zinc, and vitamin B1.
- Brazil nut covers your daily selenium needs 3401% more than waffle.
- The glycemic index of brazil nut is lower.
Food varieties used in this article are Waffles, plain, prepared from recipe and Nuts, brazilnuts, dried, unblanched.
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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 CalciumCalcium | +59.4% |
| Contains more MagnesiumMagnesium | +1878.9% |
| Contains more PotassiumPotassium | +314.5% |
| Contains more CopperCopper | +2711.3% |
| Contains more ZincZinc | +497.1% |
| Contains more PhosphorusPhosphorus | +281.6% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +361.5% |
| Contains more SeleniumSelenium | +4049.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +891.4% |
| Contains more Vitamin B3Vitamin B3 | +602.7% |
| Contains more Vitamin B5Vitamin B5 | +163.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +109.1% |
| Contains more Vitamin CVitamin C | +75% |
| Contains more Vitamin B1Vitamin B1 | +134.6% |
| Contains more Vitamin B6Vitamin B6 | +80.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more CarbsCarbs | +180.2% |
| Contains more WaterWater | +1128.1% |
| Contains more ProteinProtein | +81.3% |
| Contains more FatsFats | +375.9% |
| Contains more OtherOther | +10.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 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 | -82.2% |
| Contains more Mono. FatMonounsaturated fat | +578.2% |
| Contains more Poly. FatPolyunsaturated fat | +259.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 46.2µg | 1917µg | 3401% |
| Copper | 0.062mg | 1.743mg | 187% |
| Polyunsaturated fat | 6.785g | 24.399g | 117% |
| Magnesium | 19mg | 376mg | 85% |
| Fats | 14.1g | 67.1g | 82% |
| Phosphorus | 190mg | 725mg | 76% |
| Saturated fat | 2.866g | 16.134g | 60% |
| Monounsaturated fat | 3.521g | 23.879g | 51% |
| Manganese | 0.265mg | 1.223mg | 42% |
| Vitamin E | 5.65mg | 38% | |
| Zinc | 0.68mg | 4.06mg | 31% |
| Vitamin B1 | 0.263mg | 0.617mg | 30% |
| Fiber | 7.5g | 30% | |
| Vitamin B2 | 0.347mg | 0.035mg | 24% |
| Cholesterol | 69mg | 0mg | 23% |
| Sodium | 511mg | 3mg | 22% |
| Calories | 291kcal | 659kcal | 18% |
| Potassium | 159mg | 659mg | 15% |
| Protein | 7.9g | 14.32g | 13% |
| Vitamin B3 | 2.073mg | 0.295mg | 11% |
| Calcium | 255mg | 160mg | 10% |
| Vitamin B12 | 0.25µg | 0µg | 10% |
| Vitamin A | 65µg | 0µg | 7% |
| Carbs | 32.9g | 11.74g | 7% |
| Vitamin B5 | 0.485mg | 0.184mg | 6% |
| Folate | 46µg | 22µg | 6% |
| Choline | 28.8mg | 5% | |
| Vitamin B6 | 0.056mg | 0.101mg | 3% |
| Iron | 2.31mg | 2.43mg | 2% |
| Vitamin C | 0.4mg | 0.7mg | 0% |
| Net carbs | 32.9g | 4.24g | N/A |
| Sugar | 2.33g | N/A | |
| Starch | 0.25g | 0% | |
| Tryptophan | 0.099mg | 0.135mg | 0% |
| Threonine | 0.289mg | 0.365mg | 0% |
| Isoleucine | 0.362mg | 0.518mg | 0% |
| Leucine | 0.63mg | 1.19mg | 0% |
| Lysine | 0.384mg | 0.49mg | 0% |
| Methionine | 0.179mg | 1.124mg | 0% |
| Phenylalanine | 0.395mg | 0.639mg | 0% |
| Valine | 0.409mg | 0.76mg | 0% |
| Histidine | 0.187mg | 0.409mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.006g | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
27%
Minerals Daily Need Coverage Score
66%
1208%
Comparison summary
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Waffle is lower in Saturated fat (difference - 13.268g)
Which food is cheaper?
Waffle is cheaper (difference - $3.4)
Which food is lower in Cholesterol?
Brazil nut is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 508mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
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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.