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

Brazil nut vs. Cocoa solids — In-Depth Nutrition Comparison

Compare

Summary of differences between Brazil nut and Cocoa solids

  • Brazil nut has more Selenium, Vitamin B1, and Vitamin E , however, Cocoa solids are higher in Copper, Iron, Fiber, Manganese, Magnesium, and Potassium.
  • Brazil nut covers your daily need of Selenium 3459% more than Cocoa solids.
  • Brazil nut has 57 times more Vitamin E than Cocoa solids. While Brazil nut has 5.65mg of Vitamin E , Cocoa solids have only 0.1mg.
  • Cocoa solids have less Saturated Fat.

These are the specific foods used in this comparison Nuts, brazilnuts, dried, unblanched and Cocoa, dry powder, unsweetened.

Infographic

Brazil nut vs Cocoa solids 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 +25%
Contains less Sodium -85.7%
Contains more Selenium +13305.6%
Contains more Iron +470.4%
Contains more Magnesium +32.7%
Contains more Potassium +131.3%
Contains more Zinc +67.7%
Contains more Copper +117.3%
Contains more Manganese +213.7%
Equal in Phosphorus - 734
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 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Contains more Calcium +25%
Contains less Sodium -85.7%
Contains more Selenium +13305.6%
Contains more Iron +470.4%
Contains more Magnesium +32.7%
Contains more Potassium +131.3%
Contains more Zinc +67.7%
Contains more Copper +117.3%
Contains more Manganese +213.7%
Equal in Phosphorus - 734

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 +5550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +691%
Contains more Vitamin B2 +588.6%
Contains more Vitamin B3 +640.7%
Contains more Vitamin B5 +38%
Contains more Vitamin B6 +16.8%
Contains more Folate +45.5%
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 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Contains more Vitamin E +5550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +691%
Contains more Vitamin B2 +588.6%
Contains more Vitamin B3 +640.7%
Contains more Vitamin B5 +38%
Contains more Vitamin B6 +16.8%
Contains more Folate +45.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +389.8%
Contains more Water +14%
Contains more Protein +36.9%
Contains more Carbs +393.2%
Contains more Other +69.6%
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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more Fats +389.8%
Contains more Water +14%
Contains more Protein +36.9%
Contains more Carbs +393.2%
Contains more Other +69.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +422.5%
Contains more Polyunsaturated fat +5445.2%
Contains less Saturated Fat -50%
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Contains more Monounsaturated Fat +422.5%
Contains more Polyunsaturated fat +5445.2%
Contains less Saturated Fat -50%

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

All nutrients comparison - raw data values

Nutrient Brazil nut Cocoa solids Opinion
Net carbs 4.24g 20.9g Cocoa solids
Protein 14.32g 19.6g Cocoa solids
Fats 67.1g 13.7g Brazil nut
Carbs 11.74g 57.9g Cocoa solids
Calories 659kcal 228kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g 1.75g Cocoa solids
Fiber 7.5g 37g Cocoa solids
Calcium 160mg 128mg Brazil nut
Iron 2.43mg 13.86mg Cocoa solids
Magnesium 376mg 499mg Cocoa solids
Phosphorus 725mg 734mg Cocoa solids
Potassium 659mg 1524mg Cocoa solids
Sodium 3mg 21mg Brazil nut
Zinc 4.06mg 6.81mg Cocoa solids
Copper 1.743mg 3.788mg Cocoa solids
Manganese 1.223mg 3.837mg Cocoa solids
Selenium 1917µg 14.3µg Brazil nut
Vitamin E 5.65mg 0.1mg Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.078mg Brazil nut
Vitamin B2 0.035mg 0.241mg Cocoa solids
Vitamin B3 0.295mg 2.185mg Cocoa solids
Vitamin B5 0.184mg 0.254mg Cocoa solids
Vitamin B6 0.101mg 0.118mg Cocoa solids
Folate 22µg 32µg Cocoa solids
Vitamin K 0µg 2.5µg Cocoa solids
Tryptophan 0.135mg 0.293mg Cocoa solids
Threonine 0.365mg 0.776mg Cocoa solids
Isoleucine 0.518mg 0.76mg Cocoa solids
Leucine 1.19mg 1.189mg Brazil nut
Lysine 0.49mg 0.983mg Cocoa solids
Methionine 1.124mg 0.202mg Brazil nut
Phenylalanine 0.639mg 0.941mg Cocoa solids
Valine 0.76mg 1.177mg Cocoa solids
Histidine 0.409mg 0.339mg Brazil nut
Saturated Fat 16.134g 8.07g Cocoa solids
Monounsaturated Fat 23.879g 4.57g Brazil nut
Polyunsaturated fat 24.399g 0.44g 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 Cocoa solids
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
28%
Brazil nut
16%
Cocoa solids
Minerals Daily Need Coverage Score
1208%
Brazil nut
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 0.58g)
Which food is lower in Saturated Fat?
Cocoa solids
Cocoa solids is lower in Saturated Fat (difference - 8.064g)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $1)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 14)
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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.