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Brazil nut vs. Chocolate — In-Depth Nutrition Comparison

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Significant differences between Brazil nut and Chocolate

  • Brazil nut has more Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Vitamin E , Zinc, and Calcium, however, Chocolate is richer in Iron.
  • Brazil nut covers your daily Selenium needs 3480% more than Chocolate.
  • Chocolate has 25 times less Vitamin B1 than Brazil nut. Brazil nut has 0.617mg of Vitamin B1, while Chocolate has 0.025mg.
  • Brazil nut contains less Saturated Fat.

Specific food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Chocolate, dark, 45- 59% cacao solids.

Infographic

Brazil nut vs Chocolate 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 +185.7%
Contains more Magnesium +157.5%
Contains more Phosphorus +251.9%
Contains more Potassium +17.9%
Contains less Sodium -87.5%
Contains more Zinc +102%
Contains more Copper +69.6%
Contains more Selenium +63800%
Contains more Iron +230%
Contains more Manganese +16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Contains more Calcium +185.7%
Contains more Magnesium +157.5%
Contains more Phosphorus +251.9%
Contains more Potassium +17.9%
Contains less Sodium -87.5%
Contains more Zinc +102%
Contains more Copper +69.6%
Contains more Selenium +63800%
Contains more Iron +230%
Contains more Manganese +16%

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 E +946.3%
Contains more Vitamin B1 +2368%
Contains more Vitamin B6 +140.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +61.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Contains more Vitamin E +946.3%
Contains more Vitamin B1 +2368%
Contains more Vitamin B6 +140.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +61.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +193.4%
Contains more Fats +114.5%
Contains more Water +252.6%
Contains more Other +101.2%
Contains more Carbs +421%
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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more Protein +193.4%
Contains more Fats +114.5%
Contains more Water +252.6%
Contains more Other +101.2%
Contains more Carbs +421%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -12.9%
Contains more Monounsaturated Fat +150.3%
Contains more Polyunsaturated fat +2134.3%
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Contains less Saturated Fat -12.9%
Contains more Monounsaturated Fat +150.3%
Contains more Polyunsaturated fat +2134.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +1885%
Contains more Lactose +∞%
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
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +1885%
Contains more Lactose +∞%

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 Chocolate
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Chocolate Opinion
Net carbs 4.24g 54.17g Chocolate
Protein 14.32g 4.88g Brazil nut
Fats 67.1g 31.28g Brazil nut
Carbs 11.74g 61.17g Chocolate
Calories 659kcal 546kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g 47.9g Brazil nut
Fiber 7.5g 7g Brazil nut
Calcium 160mg 56mg Brazil nut
Iron 2.43mg 8.02mg Chocolate
Magnesium 376mg 146mg Brazil nut
Phosphorus 725mg 206mg Brazil nut
Potassium 659mg 559mg Brazil nut
Sodium 3mg 24mg Brazil nut
Zinc 4.06mg 2.01mg Brazil nut
Copper 1.743mg 1.028mg Brazil nut
Manganese 1.223mg 1.419mg Chocolate
Selenium 1917µg 3µg Brazil nut
Vitamin A 0IU 50IU Chocolate
Vitamin A RAE 0µg 2µg Chocolate
Vitamin E 5.65mg 0.54mg Brazil nut
Vitamin C 0.7mg Brazil nut
Vitamin B1 0.617mg 0.025mg Brazil nut
Vitamin B2 0.035mg 0.05mg Chocolate
Vitamin B3 0.295mg 0.725mg Chocolate
Vitamin B5 0.184mg 0.297mg Chocolate
Vitamin B6 0.101mg 0.042mg Brazil nut
Folate 22µg Brazil nut
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 0µg 8.1µg Chocolate
Tryptophan 0.135mg Brazil nut
Threonine 0.365mg Brazil nut
Isoleucine 0.518mg Brazil nut
Leucine 1.19mg Brazil nut
Lysine 0.49mg Brazil nut
Methionine 1.124mg Brazil nut
Phenylalanine 0.639mg Brazil nut
Valine 0.76mg Brazil nut
Histidine 0.409mg Brazil nut
Cholesterol 0mg 8mg Brazil nut
Trans Fat 0.112g Brazil nut
Saturated Fat 16.134g 18.519g Brazil nut
Omega-3 - EPA 0g 0.001g Chocolate
Monounsaturated Fat 23.879g 9.54g Brazil nut
Polyunsaturated fat 24.399g 1.092g Brazil nut
Omega-6 - Eicosadienoic acid 0g 0.001g Chocolate
Omega-6 - Linoleic acid 23.859g 0.947g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g 0g Brazil nut
Omega-3 - ALA 0.018g 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Chocolate
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
10%
Chocolate
Minerals Daily Need Coverage Score
1208%
Brazil nut
116%
Chocolate

Comparison summary

Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $1.4)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 45.57g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Brazil nut
Brazil nut is lower in Saturated Fat (difference - 2.385g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.