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Oat vs. Brazil nut — In-Depth Nutrition Comparison

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What are the main differences between Oat and Brazil nut?

  • Oat is richer in Manganese, Iron, Vitamin B5, Fiber, and Vitamin B1, while Brazil nut is higher in Copper, Magnesium, Phosphorus, and Calcium.
  • Oat's daily need coverage for Manganese is 161% higher.
  • Brazil nut has 7 times less Vitamin B5 than Oat. Oat has 1.349mg of Vitamin B5, while Brazil nut has 0.184mg.
  • Oat is lower in Saturated Fat.

We used Oats and Nuts, brazilnuts, dried, unblanched types in this comparison.

Infographic

Oat vs Brazil nut 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.
Oat
3
:
Contains more Iron +94.2%
Contains less Sodium -33.3%
Contains more Manganese +302%
Contains more Calcium +196.3%
Contains more Magnesium +112.4%
Contains more Phosphorus +38.6%
Contains more Potassium +53.6%
Contains more Copper +178.4%
Equal in Zinc - 4.06
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Iron +94.2%
Contains less Sodium -33.3%
Contains more Manganese +302%
Contains more Calcium +196.3%
Contains more Magnesium +112.4%
Contains more Phosphorus +38.6%
Contains more Potassium +53.6%
Contains more Copper +178.4%
Equal in Zinc - 4.06

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.
Oat
6
:
Contains more Vitamin B1 +23.7%
Contains more Vitamin B2 +297.1%
Contains more Vitamin B3 +225.8%
Contains more Vitamin B5 +633.2%
Contains more Vitamin B6 +17.8%
Contains more Folate +154.5%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 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% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin B1 +23.7%
Contains more Vitamin B2 +297.1%
Contains more Vitamin B3 +225.8%
Contains more Vitamin B5 +633.2%
Contains more Vitamin B6 +17.8%
Contains more Folate +154.5%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
3
:
Contains more Protein +17.9%
Contains more Carbs +464.5%
Contains more Water +140.4%
Contains more Fats +872.5%
Contains more Other +98.8%
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
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
Contains more Protein +17.9%
Contains more Carbs +464.5%
Contains more Water +140.4%
Contains more Fats +872.5%
Contains more Other +98.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
1
:
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +996.4%
Contains more Polyunsaturated fat +862.5%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +996.4%
Contains more Polyunsaturated fat +862.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Brazil nut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Oat Brazil nut Opinion
Net carbs 55.67g 4.24g Oat
Protein 16.89g 14.32g Oat
Fats 6.9g 67.1g Brazil nut
Carbs 66.27g 11.74g Oat
Calories 389kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g Oat
Fiber 10.6g 7.5g Oat
Calcium 54mg 160mg Brazil nut
Iron 4.72mg 2.43mg Oat
Magnesium 177mg 376mg Brazil nut
Phosphorus 523mg 725mg Brazil nut
Potassium 429mg 659mg Brazil nut
Sodium 2mg 3mg Oat
Zinc 3.97mg 4.06mg Brazil nut
Copper 0.626mg 1.743mg Brazil nut
Manganese 4.916mg 1.223mg Oat
Selenium 1917µg Brazil nut
Vitamin E 5.65mg Brazil nut
Vitamin C 0mg 0.7mg Brazil nut
Vitamin B1 0.763mg 0.617mg Oat
Vitamin B2 0.139mg 0.035mg Oat
Vitamin B3 0.961mg 0.295mg Oat
Vitamin B5 1.349mg 0.184mg Oat
Vitamin B6 0.119mg 0.101mg Oat
Folate 56µg 22µg Oat
Tryptophan 0.234mg 0.135mg Oat
Threonine 0.575mg 0.365mg Oat
Isoleucine 0.694mg 0.518mg Oat
Leucine 1.284mg 1.19mg Oat
Lysine 0.701mg 0.49mg Oat
Methionine 0.312mg 1.124mg Brazil nut
Phenylalanine 0.895mg 0.639mg Oat
Valine 0.937mg 0.76mg Oat
Histidine 0.405mg 0.409mg Brazil nut
Saturated Fat 1.217g 16.134g Oat
Monounsaturated Fat 2.178g 23.879g Brazil nut
Polyunsaturated fat 2.535g 24.399g 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
Oat Brazil nut
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
33%
Oat
28%
Brazil nut
Minerals Daily Need Coverage Score
154%
Oat
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 14.917g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 49)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.