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  6. Brazil nut vs. Buckwheat

Brazil nut vs. Buckwheat — In-Depth Nutrition Comparison

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How are Brazil nut and Buckwheat different?

  • Brazil nut is higher than Buckwheat in Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Vitamin E , Manganese, Zinc, and Iron.
  • Brazil nut covers your daily need of Selenium 3481% more than Buckwheat.
  • Brazil nut contains 120 times more Saturated Fat than Buckwheat. Brazil nut contains 16.134g of Saturated Fat, while Buckwheat contains 0.134g.

Nuts, brazilnuts, dried, unblanched and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Brazil nut vs Buckwheat 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.
Brazil nut
Brazil nut
10
:
0
Buckwheat
Buckwheat
Contains more Calcium +2185.7%
Contains more Iron +203.8%
Contains more Magnesium +637.3%
Contains more Phosphorus +935.7%
Contains more Potassium +648.9%
Contains less Sodium -25%
Contains more Zinc +565.6%
Contains more Copper +1093.8%
Contains more Manganese +203.5%
Contains more Selenium +87036.4%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +2185.7%
Contains more Iron +203.8%
Contains more Magnesium +637.3%
Contains more Phosphorus +935.7%
Contains more Potassium +648.9%
Contains less Sodium -25%
Contains more Zinc +565.6%
Contains more Copper +1093.8%
Contains more Manganese +203.5%
Contains more Selenium +87036.4%

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.
Brazil nut
Brazil nut
5
:
4
Buckwheat
Buckwheat
Contains more Vitamin E +6177.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1442.5%
Contains more Vitamin B6 +31.2%
Contains more Folate +57.1%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B3 +218.6%
Contains more Vitamin B5 +95.1%
Contains more Vitamin K +∞%
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%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin E +6177.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1442.5%
Contains more Vitamin B6 +31.2%
Contains more Folate +57.1%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B3 +218.6%
Contains more Vitamin B5 +95.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
3
:
2
Buckwheat
Buckwheat
Contains more Protein +323.7%
Contains more Fats +10722.6%
Contains more Other +695.3%
Contains more Carbs +69.8%
Contains more Water +2111.4%
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
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +323.7%
Contains more Fats +10722.6%
Contains more Other +695.3%
Contains more Carbs +69.8%
Contains more Water +2111.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +12601.6%
Contains more Polyunsaturated fat +12878.2%
Contains less Saturated Fat -99.2%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +12601.6%
Contains more Polyunsaturated fat +12878.2%
Contains less Saturated Fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
2
Buckwheat
Buckwheat
Contains more Starch +∞%
Contains more Sucrose +482.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
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
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +482.5%
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.
Brazil nut Buckwheat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Buckwheat Opinion
Net carbs 4.24g 17.24g Buckwheat
Protein 14.32g 3.38g Brazil nut
Fats 67.1g 0.62g Brazil nut
Carbs 11.74g 19.94g Buckwheat
Calories 659kcal 92kcal Brazil nut
Starch 0.25g Brazil nut
Fructose 0g 0.1g Buckwheat
Sugar 2.33g 0.9g Buckwheat
Fiber 7.5g 2.7g Brazil nut
Calcium 160mg 7mg Brazil nut
Iron 2.43mg 0.8mg Brazil nut
Magnesium 376mg 51mg Brazil nut
Phosphorus 725mg 70mg Brazil nut
Potassium 659mg 88mg Brazil nut
Sodium 3mg 4mg Brazil nut
Zinc 4.06mg 0.61mg Brazil nut
Copper 1.743mg 0.146mg Brazil nut
Manganese 1.223mg 0.403mg Brazil nut
Selenium 1917µg 2.2µg Brazil nut
Vitamin E 5.65mg 0.09mg Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.04mg Brazil nut
Vitamin B2 0.035mg 0.039mg Buckwheat
Vitamin B3 0.295mg 0.94mg Buckwheat
Vitamin B5 0.184mg 0.359mg Buckwheat
Vitamin B6 0.101mg 0.077mg Brazil nut
Folate 22µg 14µg Brazil nut
Vitamin K 0µg 1.9µg Buckwheat
Tryptophan 0.135mg 0.049mg Brazil nut
Threonine 0.365mg 0.129mg Brazil nut
Isoleucine 0.518mg 0.127mg Brazil nut
Leucine 1.19mg 0.212mg Brazil nut
Lysine 0.49mg 0.172mg Brazil nut
Methionine 1.124mg 0.044mg Brazil nut
Phenylalanine 0.639mg 0.133mg Brazil nut
Valine 0.76mg 0.173mg Brazil nut
Histidine 0.409mg 0.079mg Brazil nut
Saturated Fat 16.134g 0.134g Buckwheat
Monounsaturated Fat 23.879g 0.188g Brazil nut
Polyunsaturated fat 24.399g 0.188g 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
Brazil nut Buckwheat
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
28%
Brazil nut
8%
Buckwheat
Minerals Daily Need Coverage Score
1208%
Brazil nut
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.43g)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 16g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 41)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.