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  6. Dried fruit vs. Brazil nut

Dried fruit vs. Brazil nut — In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Brazil nut

  • Dried fruit has more Vitamin A RAE, and Potassium, however, Brazil nut is richer in Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Manganese, and Zinc.
  • Brazil nut covers your daily Selenium needs 3481% more than Dried fruit.
  • Dried fruit contains less Saturated Fat.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Nuts, brazilnuts, dried, unblanched.

Infographic

Dried fruit 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.
Dried fruit
Dried fruit
2
:
8
Brazil nut
Brazil nut
Contains more Potassium +76.3%
Contains more Calcium +190.9%
Contains more Magnesium +1075%
Contains more Phosphorus +921.1%
Contains less Sodium -70%
Contains more Zinc +941%
Contains more Copper +408.2%
Contains more Manganese +420.4%
Contains more Selenium +87036.4%
Equal in Iron - 2.43
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Potassium +76.3%
Contains more Calcium +190.9%
Contains more Magnesium +1075%
Contains more Phosphorus +921.1%
Contains less Sodium -70%
Contains more Zinc +941%
Contains more Copper +408.2%
Contains more Manganese +420.4%
Contains more Selenium +87036.4%
Equal in Iron - 2.43

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.
Dried fruit
Dried fruit
7
:
3
Brazil nut
Brazil nut
Contains more Vitamin A +∞%
Contains more Vitamin C +42.9%
Contains more Vitamin B2 +111.4%
Contains more Vitamin B3 +777.6%
Contains more Vitamin B5 +180.4%
Contains more Vitamin B6 +41.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +30.5%
Contains more Vitamin B1 +4013.3%
Contains more Folate +120%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 C +42.9%
Contains more Vitamin B2 +111.4%
Contains more Vitamin B3 +777.6%
Contains more Vitamin B5 +180.4%
Contains more Vitamin B6 +41.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +30.5%
Contains more Vitamin B1 +4013.3%
Contains more Folate +120%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
3
Brazil nut
Brazil nut
Contains more Carbs +433.6%
Contains more Water +803.2%
Contains more Protein +322.4%
Contains more Fats +13056.9%
Contains more Other +33.1%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 Carbs +433.6%
Contains more Water +803.2%
Contains more Protein +322.4%
Contains more Fats +13056.9%
Contains more Other +33.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Brazil nut
Brazil nut
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +32168.9%
Contains more Polyunsaturated fat +32871.6%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 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 -99.9%
Contains more Monounsaturated Fat +32168.9%
Contains more Polyunsaturated fat +32871.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
0
Brazil nut
Brazil nut
Contains more Starch +40%
Contains more Sucrose +238.6%
Contains more Glucose +∞%
Contains more Fructose +∞%
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Brazil nut
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 Starch +40%
Contains more Sucrose +238.6%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Brazil nut Opinion
Net carbs 55.34g 4.24g Dried fruit
Protein 3.39g 14.32g Brazil nut
Fats 0.51g 67.1g Brazil nut
Carbs 62.64g 11.74g Dried fruit
Calories 241kcal 659kcal Brazil nut
Starch 0.35g 0.25g Dried fruit
Fructose 12.47g 0g Dried fruit
Sugar 53.44g 2.33g Brazil nut
Fiber 7.3g 7.5g Brazil nut
Calcium 55mg 160mg Brazil nut
Iron 2.66mg 2.43mg Dried fruit
Magnesium 32mg 376mg Brazil nut
Phosphorus 71mg 725mg Brazil nut
Potassium 1162mg 659mg Dried fruit
Sodium 10mg 3mg Brazil nut
Zinc 0.39mg 4.06mg Brazil nut
Copper 0.343mg 1.743mg Brazil nut
Manganese 0.235mg 1.223mg Brazil nut
Selenium 2.2µg 1917µg Brazil nut
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 5.65mg Brazil nut
Vitamin C 1mg 0.7mg Dried fruit
Vitamin B1 0.015mg 0.617mg Brazil nut
Vitamin B2 0.074mg 0.035mg Dried fruit
Vitamin B3 2.589mg 0.295mg Dried fruit
Vitamin B5 0.516mg 0.184mg Dried fruit
Vitamin B6 0.143mg 0.101mg Dried fruit
Folate 10µg 22µg Brazil nut
Vitamin K 3.1µg 0µg Dried fruit
Tryptophan 0.016mg 0.135mg Brazil nut
Threonine 0.073mg 0.365mg Brazil nut
Isoleucine 0.063mg 0.518mg Brazil nut
Leucine 0.105mg 1.19mg Brazil nut
Lysine 0.083mg 0.49mg Brazil nut
Methionine 0.015mg 1.124mg Brazil nut
Phenylalanine 0.062mg 0.639mg Brazil nut
Valine 0.078mg 0.76mg Brazil nut
Histidine 0.047mg 0.409mg Brazil nut
Saturated Fat 0.017g 16.134g Dried fruit
Monounsaturated Fat 0.074g 23.879g Brazil nut
Polyunsaturated fat 0.074g 24.399g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
38%
Dried fruit
28%
Brazil nut
Minerals Daily Need Coverage Score
44%
Dried fruit
1208%
Brazil nut

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 16.117g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $1.4)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 51.11g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.