Beechnuts vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on the differences between beechnuts and brazil nut

Beechnuts are higher in vitamin B6, vitamin B2, and folate, yet brazil nut is higher in copper, phosphorus, magnesium, zinc, fats, and vitamin B1.
Brazil nut covers your daily copper needs 119% more than beechnuts.
Beechnuts contain 11 times more vitamin B2 than brazil nut. While beechnuts contain 0.371mg of vitamin B2, brazil nut contains only 0.035mg.
The amount of saturated fat in beechnuts is lower.

Food varieties used in this article are Nuts, beechnuts, dried and Nuts, brazilnuts, dried, unblanched.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Beechnuts

Brazil nut

Contains more PotassiumPotassium

+54.3%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+15900%
Contains more CopperCopper	+160.1%
Contains more ZincZinc	+1027.8%
Contains more PhosphorusPhosphorus	+∞%
Contains less SodiumSodium	-92.1%
Contains more SeleniumSelenium	+∞%

~equal in Iron ~2.43mg

~equal in Manganese ~1.223mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Beechnuts

Brazil nut

Contains more Vitamin CVitamin C	+2114.3%
Contains more Vitamin B2Vitamin B2	+960%
Contains more Vitamin B3Vitamin B3	+197.3%
Contains more Vitamin B5Vitamin B5	+402.7%
Contains more Vitamin B6Vitamin B6	+577.2%
Contains more FolateFolate	+413.6%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+103%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium		1917µg	3485%
Omega-6 (Linoleic acid)		23.859g	140%
Copper	0.67mg	1.743mg	119%
Phosphorus	0mg	725mg	104%
Magnesium	0mg	376mg	90%
Saturated fat	5.719g	16.134g	47%
Vitamin B6	0.684mg	0.101mg	45%
Vitamin E		5.65mg	38%
Zinc	0.36mg	4.06mg	34%
Fiber		7.5g	30%
Polyunsaturated fat	20.089g	24.399g	29%
Fats	50g	67.1g	26%
Vitamin B1	0.304mg	0.617mg	26%
Vitamin B2	0.371mg	0.035mg	26%
Folate	113µg	22µg	23%
Protein	6.2g	14.32g	16%
Vitamin C	15.5mg	0.7mg	16%
Calcium	1mg	160mg	16%
Vitamin B5	0.925mg	0.184mg	15%
Potassium	1017mg	659mg	11%
Carbs	33.5g	11.74g	7%
Manganese	1.341mg	1.223mg	5%
Choline		28.8mg	5%
Monounsaturated fat	21.892g	23.879g	5%
Calories	576kcal	659kcal	4%
Vitamin B3	0.877mg	0.295mg	4%
Sodium	38mg	3mg	2%
Omega-3 (ALA)		0.018g	1%
Protein per 100 calories	1.1g	2.2g	N/A
Calories per 10 g protein	929kcal	460kcal	N/A
Weight per 100 calories	17g	15g	N/A
Unsaturated / Saturated Fat ratio	7.3	3	N/A
Net carbs	33.5g	4.24g	N/A
Iron	2.46mg	2.43mg	0%
Sugar		2.33g	N/A
Starch		0.25g	0%
Tryptophan	0.069mg	0.135mg	0%
Threonine	0.221mg	0.365mg	0%
Isoleucine	0.245mg	0.518mg	0%
Leucine	0.367mg	1.19mg	0%
Lysine	0.367mg	0.49mg	0%
Methionine	0.146mg	1.124mg	0%
Phenylalanine	0.262mg	0.639mg	0%
Valine	0.346mg	0.76mg	0%
Histidine	0.172mg	0.409mg	0%
Omega-6 (Gamma-linolenic acid)		0.018g	N/A