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Brazil nut vs Walnut - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 10.008g)
Which food contains less Sugars?
Brazil nut
Brazil nut contains less Sugars (difference - 0.28g)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brazil nut Walnut
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in minerals ok
Lower in price ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Brazil nut Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Brazil nut
20
Walnut
Mineral Summary Score
123
Brazil nut
80
Walnut

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Walnut
Contains more Calcium +63.3%
Contains more Potassium +49.4%
Contains more Magnesium +138%
Contains more Zinc +31.4%
Contains more Phosphorus +109.5%
Contains more Iron +19.8%
Contains less Sodium -33.3%
Equal in Copper - 1.586
Contains more Calcium +63.3%
Contains more Potassium +49.4%
Contains more Magnesium +138%
Contains more Zinc +31.4%
Contains more Phosphorus +109.5%
Contains more Iron +19.8%
Contains less Sodium -33.3%
Equal in Copper - 1.586

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Walnut
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +80.9%
Contains more Vitamin C +85.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +328.6%
Contains more Vitamin B3 +281.4%
Contains more Vitamin B5 +209.8%
Contains more Vitamin B6 +431.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +80.9%
Contains more Vitamin C +85.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +328.6%
Contains more Vitamin B3 +281.4%
Contains more Vitamin B5 +209.8%
Contains more Vitamin B6 +431.7%
Contains more Vitamin K +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
86%
Brazil nut
91%
Walnut
Carbohydrates
12%
Brazil nut
14%
Walnut
Fats
310%
Brazil nut
301%
Walnut

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Brazil nut Walnut Opinion
Calories 659 654 Brazil nut
Protein 14.32 15.23 Walnut
Fats 67.1 65.21 Brazil nut
Vitamin C 0.7 1.3 Walnut
Carbs 11.74 13.71 Walnut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 2.91 Walnut
Calcium 160 98 Brazil nut
Potassium 659 441 Brazil nut
Magnesium 376 158 Brazil nut
Sugars 2.33 2.61 Walnut
Fiber 7.5 6.7 Brazil nut
Copper 1.743 1.586 Brazil nut
Zinc 4.06 3.09 Brazil nut
Starch 0.25 0.06 Brazil nut
Phosphorus 725 346 Brazil nut
Sodium 3 2 Walnut
Vitamin A 0 20 Walnut
Vitamin E 5.65 0.7 Brazil nut
Vitamin D 0 0
Vitamin B1 0.617 0.341 Brazil nut
Vitamin B2 0.035 0.15 Walnut
Vitamin B3 0.295 1.125 Walnut
Vitamin B5 0.184 0.57 Walnut
Vitamin B6 0.101 0.537 Walnut
Vitamin B12 0 0
Vitamin K 0 2.7 Walnut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 16.134 6.126 Walnut
Monounsaturated Fat 23.879 8.933 Brazil nut
Polyunsaturated fat 24.399 47.174 Walnut
Tryptophan 0.135 0.17 Walnut
Threonine 0.365 0.596 Walnut
Isoleucine 0.518 0.625 Walnut
Leucine 1.19 1.17 Brazil nut
Lysine 0.49 0.424 Brazil nut
Methionine 1.124 0.236 Brazil nut
Phenylalanine 0.639 0.711 Walnut
Valine 0.76 0.753 Brazil nut
Histidine 0.409 0.391 Brazil nut
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.