Brazil nut vs. Wheat — In-Depth Nutrition Comparison
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What are the differences between Brazil nut and Wheat?
- The amount of Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Vitamin E , Zinc, Calcium, and Potassium in Brazil nut is higher than in Wheat.
- Brazil nut's daily need coverage for Selenium is 3427% more.
- Wheat contains 210 times less Saturated Fat than Brazil nut. Brazil nut contains 16.134g of Saturated Fat, while Wheat contains 0.077g.
We used Nuts, brazilnuts, dried, unblanched and Wheat, KAMUT khorasan, cooked types in this article.
Infographic
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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
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Calcium
+1677.8%
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Iron
+38.1%
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Magnesium
+683.3%
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Phosphorus
+393.2%
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Potassium
+301.8%
Contains
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Sodium
-62.5%
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Zinc
+120.7%
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Copper
+742%
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Manganese
+18.7%
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Selenium
+5909.4%
Contains
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Calcium
+1677.8%
Contains
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Iron
+38.1%
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Magnesium
+683.3%
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Phosphorus
+393.2%
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Potassium
+301.8%
Contains
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Sodium
-62.5%
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Zinc
+120.7%
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Copper
+742%
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Manganese
+18.7%
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Selenium
+5909.4%
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.
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Contains
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Vitamin E
+2254.2%
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Vitamin B1
+549.5%
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Vitamin B2
+16.7%
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Vitamin B6
+44.3%
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Folate
+100%
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Vitamin A
+∞%
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Vitamin B3
+681.4%
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Vitamin E
+2254.2%
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Vitamin B1
+549.5%
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Vitamin B2
+16.7%
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Vitamin B6
+44.3%
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Folate
+100%
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Vitamin A
+∞%
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Vitamin B3
+681.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+150.8%
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Fats
+7984.3%
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Other
+402.9%
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Carbs
+135.1%
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Water
+1805.8%
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
5.71 g
Fats:
0.83 g
Carbs:
27.6 g
Water:
65.18 g
Other:
0.68 g
Contains
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Protein
+150.8%
Contains
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Fats
+7984.3%
Contains
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Other
+402.9%
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Carbs
+135.1%
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Water
+1805.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+28327.4%
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Polyunsaturated fat
+9940.7%
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Saturated Fat
-99.5%
Saturated Fat:
16.134 g
Monounsaturated Fat:
23.879 g
Polyunsaturated fat:
24.399 g
Saturated Fat:
0.077 g
Monounsaturated Fat:
0.084 g
Polyunsaturated fat:
0.243 g
Contains
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Monounsaturated Fat
+28327.4%
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Polyunsaturated fat
+9940.7%
Contains
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Saturated Fat
-99.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.24g | 23.3g |
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| Protein | 14.32g | 5.71g |
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| Fats | 67.1g | 0.83g |
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| Carbs | 11.74g | 27.6g |
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| Calories | 659kcal | 132kcal |
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| Starch | 0.25g |
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| Sugar | 2.33g | 3.07g |
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| Fiber | 7.5g | 4.3g |
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| Calcium | 160mg | 9mg |
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| Iron | 2.43mg | 1.76mg |
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| Magnesium | 376mg | 48mg |
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| Phosphorus | 725mg | 147mg |
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| Potassium | 659mg | 164mg |
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| Sodium | 3mg | 8mg |
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| Zinc | 4.06mg | 1.84mg |
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| Copper | 1.743mg | 0.207mg |
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| Manganese | 1.223mg | 1.03mg |
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| Selenium | 1917µg | 31.9µg |
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| Vitamin A | 0IU | 4IU |
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| Vitamin E | 5.65mg | 0.24mg |
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| Vitamin C | 0.7mg |
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| Vitamin B1 | 0.617mg | 0.095mg |
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| Vitamin B2 | 0.035mg | 0.03mg |
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| Vitamin B3 | 0.295mg | 2.305mg |
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| Vitamin B5 | 0.184mg |
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| Vitamin B6 | 0.101mg | 0.07mg |
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| Folate | 22µg | 11µg |
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| Tryptophan | 0.135mg | 0.051mg |
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| Threonine | 0.365mg | 0.172mg |
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| Isoleucine | 0.518mg | 0.22mg |
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| Leucine | 1.19mg | 0.432mg |
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| Lysine | 0.49mg | 0.161mg |
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| Methionine | 1.124mg | 0.097mg |
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| Phenylalanine | 0.639mg | 0.3mg |
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| Valine | 0.76mg | 0.267mg |
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| Histidine | 0.409mg | 0.147mg |
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| Trans Fat | 0.002g |
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| Saturated Fat | 16.134g | 0.077g |
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| Monounsaturated Fat | 23.879g | 0.084g |
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| Polyunsaturated fat | 24.399g | 0.243g |
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| Omega-6 - Linoleic acid | 23.859g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-3 - ALA | 0.018g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
1208%
61%
Comparison summary
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 16.057g)
Which food is cheaper?
Wheat is cheaper (difference - $3)
Which food is lower in Sugar?
Brazil nut is lower in Sugar (difference - 0.74g)
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
Brazil nut is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)