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  6. White chocolate vs. Brazil nut

White chocolate vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between white chocolate and brazil nut

  • Brazil nut is higher than white chocolate in selenium, copper, magnesium, phosphorus, manganese, vitamin B1, vitamin E, zinc, fiber, and iron.
  • Brazil nut covers your daily selenium needs 3477% more than white chocolate.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Candies, white chocolate and Nuts, brazilnuts, dried, unblanched.

Infographic

White chocolate vs Brazil nut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 +24.4%
Contains more MagnesiumMagnesium +3033.3%
Contains more PotassiumPotassium +130.4%
Contains more IronIron +912.5%
Contains more CopperCopper +2805%
Contains more ZincZinc +448.6%
Contains more PhosphorusPhosphorus +311.9%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +15187.5%
Contains more SeleniumSelenium +42500%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 +705.7%
Contains more Vitamin B3Vitamin B3 +152.5%
Contains more Vitamin B5Vitamin B5 +230.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin EVitamin E +488.5%
Contains more Vitamin B1Vitamin B1 +879.4%
Contains more Vitamin B6Vitamin B6 +80.4%
Contains more FolateFolate +214.3%
~equal in Vitamin D ~0µg
~equal in Choline ~28.8mg

All nutrients comparison - raw data values

Nutrient White chocolate Brazil nut DV% diff.
Selenium 4.5µg 1917µg 3477%
Copper 0.06mg 1.743mg 187%
Polyunsaturated fat 1.013g 24.399g 156%
Magnesium 12mg 376mg 87%
Phosphorus 176mg 725mg 78%
Fats 32.09g 67.1g 54%
Manganese 0.008mg 1.223mg 53%
Vitamin B1 0.063mg 0.617mg 46%
Monounsaturated fat 9.097g 23.879g 37%
Vitamin E 0.96mg 5.65mg 31%
Zinc 0.74mg 4.06mg 30%
Fiber 0.2g 7.5g 29%
Iron 0.24mg 2.43mg 27%
Vitamin B12 0.56µg 0µg 23%
Vitamin B2 0.282mg 0.035mg 19%
Protein 5.87g 14.32g 17%
Carbs 59.24g 11.74g 16%
Saturated fat 19.412g 16.134g 15%
Potassium 286mg 659mg 11%
Vitamin B5 0.608mg 0.184mg 8%
Vitamin K 9.1µg 0µg 8%
Cholesterol 21mg 0mg 7%
Calories 539kcal 659kcal 6%
Folate 7µg 22µg 4%
Sodium 90mg 3mg 4%
Calcium 199mg 160mg 4%
Vitamin B3 0.745mg 0.295mg 3%
Vitamin B6 0.056mg 0.101mg 3%
Vitamin A 9µg 0µg 1%
Vitamin C 0.5mg 0.7mg 0%
Net carbs 59.04g 4.24g N/A
Sugar 59g 2.33g N/A
Starch 0.25g 0%
Choline 29.5mg 28.8mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 CarbsCarbs +404.6%
Contains more ProteinProtein +144%
Contains more FatsFats +109.1%
Contains more WaterWater +163.1%
Contains more OtherOther +128%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 -16.9%
Contains more Mono. FatMonounsaturated fat +162.5%
Contains more Poly. FatPolyunsaturated fat +2308.6%

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.