Groat vs. Brazil nut — In-Depth Nutrition Comparison

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What are the main differences between groat and brazil nut?

Groat is richer in vitamin B3, vitamin B2, and vitamin B5, while brazil nut is higher in selenium, fats, copper, phosphorus, vitamin B1, and magnesium.
Brazil nut's daily need coverage for selenium is 3470% higher.
Brazil nut has 24 times less vitamin B3 than groat. Groat has 7.02mg of vitamin B3, while brazil nut has 0.295mg.
Groat is lower in saturated fat.
Groat has a higher glycemic index (54) than brazil nut (10).

We used Buckwheat and Nuts, brazilnuts, dried, unblanched types in this comparison.

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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.

Groat

Brazil nut

Contains less SodiumSodium

-66.7%

Contains more MagnesiumMagnesium	+62.8%
Contains more CalciumCalcium	+788.9%
Contains more PotassiumPotassium	+43.3%
Contains more IronIron	+10.5%
Contains more CopperCopper	+58.5%
Contains more ZincZinc	+69.2%
Contains more PhosphorusPhosphorus	+108.9%
Contains more SeleniumSelenium	+22996.4%

~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.

Groat

Brazil nut

Contains more Vitamin B2Vitamin B2	+1114.3%
Contains more Vitamin B3Vitamin B3	+2279.7%
Contains more Vitamin B5Vitamin B5	+570.1%
Contains more Vitamin B6Vitamin B6	+107.9%
Contains more FolateFolate	+36.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+510.9%

~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	8.3µg	1917µg	3470%
Polyunsaturated fat	1.039g	24.399g	156%
Omega-6 (Linoleic acid)		23.859g	140%
Fats	3.4g	67.1g	98%
Copper	1.1mg	1.743mg	71%
Saturated fat	0.741g	16.134g	70%
Monounsaturated fat	1.04g	23.879g	57%
Phosphorus	347mg	725mg	54%
Vitamin B1	0.101mg	0.617mg	43%
Vitamin B3	7.02mg	0.295mg	42%
Vitamin E		5.65mg	38%
Magnesium	231mg	376mg	35%
Vitamin B2	0.425mg	0.035mg	30%
Vitamin B5	1.233mg	0.184mg	21%
Carbs	71.5g	11.74g	20%
Calories	343kcal	659kcal	16%
Zinc	2.4mg	4.06mg	15%
Calcium	18mg	160mg	14%
Fiber	10g	7.5g	10%
Vitamin B6	0.21mg	0.101mg	8%
Potassium	460mg	659mg	6%
Choline		28.8mg	5%
Iron	2.2mg	2.43mg	3%
Manganese	1.3mg	1.223mg	3%
Protein	13.25g	14.32g	2%
Folate	30µg	22µg	2%
Vitamin C	0mg	0.7mg	1%
Omega-3 (ALA)		0.018g	1%
Protein per 100 calories	3.9g	2.2g	N/A
Calories per 10 g protein	259kcal	460kcal	N/A
Weight per 100 calories	29g	15g	N/A
Unsaturated / Saturated Fat ratio	2.8	3	N/A
Net carbs	61.5g	4.24g	N/A
Sugar		2.33g	N/A
Starch		0.25g	0%
Sodium	1mg	3mg	0%
Tryptophan	0.192mg	0.135mg	0%
Threonine	0.506mg	0.365mg	0%
Isoleucine	0.498mg	0.518mg	0%
Leucine	0.832mg	1.19mg	0%
Lysine	0.672mg	0.49mg	0%
Methionine	0.172mg	1.124mg	0%
Phenylalanine	0.52mg	0.639mg	0%
Valine	0.678mg	0.76mg	0%
Histidine	0.309mg	0.409mg	0%
Omega-6 (Gamma-linolenic acid)		0.018g	N/A