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  6. Whey vs. Brazil nut

Whey vs. Brazil nut — In-Depth Nutrition Comparison

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Important differences between whey and brazil nut

  • Whey has less selenium, copper, phosphorus, magnesium, manganese, vitamin B1, vitamin E, zinc, and fiber.
  • Brazil nut's daily need coverage for selenium is 3482% more.
  • Whey is lower in saturated fat.
  • Whey has a higher glycemic index than brazil nut.

The food varieties used in the comparison are Whey, sweet, fluid and Nuts, brazilnuts, dried, unblanched.

Infographic

Whey 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.
Whey
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 MagnesiumMagnesium +4600%
Contains more CalciumCalcium +240.4%
Contains more PotassiumPotassium +309.3%
Contains more IronIron +3950%
Contains more CopperCopper +43475%
Contains more ZincZinc +3023.1%
Contains more PhosphorusPhosphorus +1476.1%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +122200%
Contains more SeleniumSelenium +100794.7%

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.
Whey
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +351.4%
Contains more Vitamin B5Vitamin B5 +108.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1613.9%
Contains more Vitamin B3Vitamin B3 +298.6%
Contains more Vitamin B6Vitamin B6 +225.8%
Contains more FolateFolate +2100%
Contains more CholineCholine +80%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Whey Brazil nut DV% diff.
Selenium 1.9µg 1917µg 3482%
Copper 0.004mg 1.743mg 193%
Polyunsaturated fat 0.011g 24.399g 163%
Fats 0.36g 67.1g 103%
Phosphorus 46mg 725mg 97%
Magnesium 8mg 376mg 88%
Saturated fat 0.23g 16.134g 72%
Monounsaturated fat 0.1g 23.879g 59%
Manganese 0.001mg 1.223mg 53%
Vitamin B1 0.036mg 0.617mg 48%
Vitamin E 0mg 5.65mg 38%
Zinc 0.13mg 4.06mg 36%
Calories 27kcal 659kcal 32%
Fiber 0g 7.5g 30%
Iron 0.06mg 2.43mg 30%
Protein 0.85g 14.32g 27%
Potassium 161mg 659mg 15%
Vitamin B12 0.28µg 0µg 12%
Calcium 47mg 160mg 11%
Vitamin B2 0.158mg 0.035mg 9%
Folate 1µg 22µg 5%
Vitamin B6 0.031mg 0.101mg 5%
Vitamin B5 0.383mg 0.184mg 4%
Carbs 5.14g 11.74g 2%
Choline 16mg 28.8mg 2%
Sodium 54mg 3mg 2%
Vitamin B3 0.074mg 0.295mg 1%
Cholesterol 2mg 0mg 1%
Vitamin C 0.1mg 0.7mg 1%
Net carbs 5.14g 4.24g N/A
Sugar 5.14g 2.33g N/A
Starch 0.25g 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.013mg 0.135mg 0%
Threonine 0.054mg 0.365mg 0%
Isoleucine 0.047mg 0.518mg 0%
Leucine 0.078mg 1.19mg 0%
Lysine 0.068mg 0.49mg 0%
Methionine 0.016mg 1.124mg 0%
Phenylalanine 0.027mg 0.639mg 0%
Valine 0.046mg 0.76mg 0%
Histidine 0.016mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +2622.8%
Contains more ProteinProtein +1584.7%
Contains more FatsFats +18538.9%
Contains more CarbsCarbs +128.4%
Contains more OtherOther +545.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -98.6%
Contains more Mono. FatMonounsaturated fat +23779%
Contains more Poly. FatPolyunsaturated fat +221709.1%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.