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  6. Beef vs. Brazil nut

Beef vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between Beef and Brazil nut

  • Beef is higher in Vitamin B12, and Vitamin B6, yet Brazil nut is higher in Selenium, Copper, Magnesium, Phosphorus, Manganese, Vitamin B1, and Vitamin E .
  • Brazil nut covers your daily Selenium needs 3439% more than Beef.
  • The amount of Saturated Fat in Beef is lower.

Food varieties used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Nuts, brazilnuts, dried, unblanched.

Infographic

Beef 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.
Beef
Beef
1
:
9
Brazil nut
Brazil nut
Contains more Iron +25.1%
Contains more Calcium +1130.8%
Contains more Magnesium +2585.7%
Contains more Phosphorus +179.9%
Contains more Potassium +87.2%
Contains less Sodium -94.4%
Contains more Copper +1696.9%
Contains more Manganese +13488.9%
Contains more Selenium +7447.2%
Equal in Zinc - 4.06
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Iron +25.1%
Contains more Calcium +1130.8%
Contains more Magnesium +2585.7%
Contains more Phosphorus +179.9%
Contains more Potassium +87.2%
Contains less Sodium -94.4%
Contains more Copper +1696.9%
Contains more Manganese +13488.9%
Contains more Selenium +7447.2%
Equal in Zinc - 4.06

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.
Beef
Beef
8
:
4
Brazil nut
Brazil nut
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1042.9%
Contains more Vitamin B3 +1852.5%
Contains more Vitamin B5 +161.4%
Contains more Vitamin B6 +562.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +2160%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +733.8%
Contains more Folate +214.3%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Brazil nut
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 D +∞%
Contains more Vitamin B2 +1042.9%
Contains more Vitamin B3 +1852.5%
Contains more Vitamin B5 +161.4%
Contains more Vitamin B6 +562.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +2160%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +733.8%
Contains more Folate +214.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
:
3
Brazil nut
Brazil nut
Contains more Protein +92.4%
Contains more Water +1821.3%
Contains more Fats +926%
Contains more Carbs +∞%
Contains more Other +1610%
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Brazil nut
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 Protein +92.4%
Contains more Water +1821.3%
Contains more Fats +926%
Contains more Carbs +∞%
Contains more Other +1610%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
:
2
Brazil nut
Brazil nut
Contains less Saturated Fat -83.9%
Contains more Monounsaturated Fat +773.4%
Contains more Polyunsaturated fat +4486.3%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -83.9%
Contains more Monounsaturated Fat +773.4%
Contains more Polyunsaturated fat +4486.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Brazil nut Opinion
Net carbs 0g 4.24g Brazil nut
Protein 27.55g 14.32g Beef
Fats 6.54g 67.1g Brazil nut
Carbs 0g 11.74g Brazil nut
Calories 169kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 0g 2.33g Beef
Fiber 0g 7.5g Brazil nut
Calcium 13mg 160mg Brazil nut
Iron 3.04mg 2.43mg Beef
Magnesium 14mg 376mg Brazil nut
Phosphorus 259mg 725mg Brazil nut
Potassium 352mg 659mg Brazil nut
Sodium 54mg 3mg Brazil nut
Zinc 3.7mg 4.06mg Brazil nut
Copper 0.097mg 1.743mg Brazil nut
Manganese 0.009mg 1.223mg Brazil nut
Selenium 25.4µg 1917µg Brazil nut
Vitamin A 6IU 0IU Beef
Vitamin A RAE 2µg 0µg Beef
Vitamin E 0.25mg 5.65mg Brazil nut
Vitamin D 3IU 0IU Beef
Vitamin D 0.1µg 0µg Beef
Vitamin C 0mg 0.7mg Brazil nut
Vitamin B1 0.074mg 0.617mg Brazil nut
Vitamin B2 0.4mg 0.035mg Beef
Vitamin B3 5.76mg 0.295mg Beef
Vitamin B5 0.481mg 0.184mg Beef
Vitamin B6 0.669mg 0.101mg Beef
Folate 7µg 22µg Brazil nut
Vitamin B12 4.21µg 0µg Beef
Vitamin K 1.6µg 0µg Beef
Tryptophan 0.359mg 0.135mg Beef
Threonine 1.534mg 0.365mg Beef
Isoleucine 1.52mg 0.518mg Beef
Leucine 2.833mg 1.19mg Beef
Lysine 3.178mg 0.49mg Beef
Methionine 0.871mg 1.124mg Brazil nut
Phenylalanine 1.299mg 0.639mg Beef
Valine 1.603mg 0.76mg Beef
Histidine 1.244mg 0.409mg Beef
Cholesterol 85mg 0mg Brazil nut
Trans Fat 0.375g Brazil nut
Saturated Fat 2.595g 16.134g Beef
Omega-3 - DHA 0.002g 0g Beef
Omega-3 - EPA 0.002g 0g Beef
Omega-3 - DPA 0.011g 0g Beef
Monounsaturated Fat 2.734g 23.879g Brazil nut
Polyunsaturated fat 0.532g 24.399g Brazil nut
Omega-6 - Eicosadienoic acid 0.002g 0g Beef
Omega-6 - Linoleic acid 0.349g 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.013g 0.018g Brazil nut
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

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

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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
79%
Beef
28%
Brazil nut
Minerals Daily Need Coverage Score
55%
Beef
1208%
Brazil nut

Comparison summary

Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 51mg)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 85mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 13.539g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 10)
Which food is cheaper?
Beef
Beef is cheaper (difference - $3.4)
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins

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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.