Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Avocado vs. Brazil nut — In-Depth Nutrition Comparison

Compare

A recap on differences between Avocado and Brazil nut

  • Avocado is higher in Vitamin B5, yet Brazil nut is higher in Selenium, Copper, Phosphorus, Magnesium, Manganese, Vitamin B1, Zinc, and Vitamin E .
  • Brazil nut covers your daily Selenium needs 3485% more than Avocado.
  • Avocado contains 8 times more Vitamin B5 than Brazil nut. While Avocado contains 1.389mg of Vitamin B5, Brazil nut contains only 0.184mg.
  • The amount of Saturated Fat in Avocado is lower.

Food varieties used in this article are Avocados, raw, all commercial varieties and Nuts, brazilnuts, dried, unblanched.

Infographic

Avocado 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.
Contains more Calcium +1233.3%
Contains more Iron +341.8%
Contains more Magnesium +1196.6%
Contains more Phosphorus +1294.2%
Contains more Potassium +35.9%
Contains less Sodium -57.1%
Contains more Zinc +534.4%
Contains more Copper +817.4%
Contains more Manganese +761.3%
Contains more Selenium +479150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Calcium +1233.3%
Contains more Iron +341.8%
Contains more Magnesium +1196.6%
Contains more Phosphorus +1294.2%
Contains more Potassium +35.9%
Contains less Sodium -57.1%
Contains more Zinc +534.4%
Contains more Copper +817.4%
Contains more Manganese +761.3%
Contains more Selenium +479150%

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 A +∞%
Contains more Vitamin C +1328.6%
Contains more Vitamin B2 +271.4%
Contains more Vitamin B3 +489.2%
Contains more Vitamin B5 +654.9%
Contains more Vitamin B6 +154.5%
Contains more Folate +268.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +172.9%
Contains more Vitamin B1 +820.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +1328.6%
Contains more Vitamin B2 +271.4%
Contains more Vitamin B3 +489.2%
Contains more Vitamin B5 +654.9%
Contains more Vitamin B6 +154.5%
Contains more Folate +268.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +172.9%
Contains more Vitamin B1 +820.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +2041.2%
Contains more Protein +616%
Contains more Fats +357.7%
Contains more Carbs +37.6%
Contains more Other +116.5%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 Water +2041.2%
Contains more Protein +616%
Contains more Fats +357.7%
Contains more Carbs +37.6%
Contains more Other +116.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +143.7%
Contains more Polyunsaturated fat +1243.6%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +143.7%
Contains more Polyunsaturated fat +1243.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
Contains more Starch +127.3%
Contains more Sucrose +3783.3%
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
Contains more Starch +127.3%
Contains more Sucrose +3783.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Brazil nut
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Brazil nut Opinion
Net carbs 1.83g 4.24g Brazil nut
Protein 2g 14.32g Brazil nut
Fats 14.66g 67.1g Brazil nut
Carbs 8.53g 11.74g Brazil nut
Calories 160kcal 659kcal Brazil nut
Starch 0.11g 0.25g Brazil nut
Fructose 0.12g 0g Avocado
Sugar 0.66g 2.33g Avocado
Fiber 6.7g 7.5g Brazil nut
Calcium 12mg 160mg Brazil nut
Iron 0.55mg 2.43mg Brazil nut
Magnesium 29mg 376mg Brazil nut
Phosphorus 52mg 725mg Brazil nut
Potassium 485mg 659mg Brazil nut
Sodium 7mg 3mg Brazil nut
Zinc 0.64mg 4.06mg Brazil nut
Copper 0.19mg 1.743mg Brazil nut
Manganese 0.142mg 1.223mg Brazil nut
Selenium 0.4µg 1917µg Brazil nut
Vitamin A 146IU 0IU Avocado
Vitamin A RAE 7µg 0µg Avocado
Vitamin E 2.07mg 5.65mg Brazil nut
Vitamin C 10mg 0.7mg Avocado
Vitamin B1 0.067mg 0.617mg Brazil nut
Vitamin B2 0.13mg 0.035mg Avocado
Vitamin B3 1.738mg 0.295mg Avocado
Vitamin B5 1.389mg 0.184mg Avocado
Vitamin B6 0.257mg 0.101mg Avocado
Folate 81µg 22µg Avocado
Vitamin K 21µg 0µg Avocado
Tryptophan 0.025mg 0.135mg Brazil nut
Threonine 0.073mg 0.365mg Brazil nut
Isoleucine 0.084mg 0.518mg Brazil nut
Leucine 0.143mg 1.19mg Brazil nut
Lysine 0.132mg 0.49mg Brazil nut
Methionine 0.038mg 1.124mg Brazil nut
Phenylalanine 0.097mg 0.639mg Brazil nut
Valine 0.107mg 0.76mg Brazil nut
Histidine 0.049mg 0.409mg Brazil nut
Saturated Fat 2.126g 16.134g Avocado
Monounsaturated Fat 9.799g 23.879g Brazil nut
Polyunsaturated fat 1.816g 24.399g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.015g 0.018g Brazil nut
Omega-3 - ALA 0.111g 0.018g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
35%
Avocado
28%
Brazil nut
Minerals Daily Need Coverage Score
21%
Avocado
1208%
Brazil nut

Comparison summary

Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 1.67g)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 14.008g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2.6)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.