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Walnut vs Brazil nut - 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.
Walnut Brazil nut
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
Walnut Brazil nut
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
Walnut
20
Brazil nut
Mineral Summary Score
80
Walnut
123
Brazil nut

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
Walnut
2
:
Contains more Iron +19.8%
Contains less Sodium -33.3%
Contains more Calcium +63.3%
Contains more Potassium +49.4%
Contains more Magnesium +138%
Contains more Zinc +31.4%
Contains more Phosphorus +109.5%
Equal in Copper - 1.743
Contains more Iron +19.8%
Contains less Sodium -33.3%
Contains more Calcium +63.3%
Contains more Potassium +49.4%
Contains more Magnesium +138%
Contains more Zinc +31.4%
Contains more Phosphorus +109.5%
Equal in Copper - 1.743

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
Walnut
7
:
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 +∞%
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +80.9%

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
91%
Walnut
86%
Brazil nut
Carbohydrates
14%
Walnut
12%
Brazil nut
Fats
301%
Walnut
310%
Brazil nut

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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 Walnut Brazil nut Opinion
Calories 654 659 Brazil nut
Protein 15.23 14.32 Walnut
Fats 65.21 67.1 Brazil nut
Vitamin C 1.3 0.7 Walnut
Carbs 13.71 11.74 Walnut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.91 2.43 Walnut
Calcium 98 160 Brazil nut
Potassium 441 659 Brazil nut
Magnesium 158 376 Brazil nut
Sugars 2.61 2.33 Walnut
Fiber 6.7 7.5 Brazil nut
Copper 1.586 1.743 Brazil nut
Zinc 3.09 4.06 Brazil nut
Starch 0.06 0.25 Brazil nut
Phosphorus 346 725 Brazil nut
Sodium 2 3 Walnut
Vitamin A 20 0 Walnut
Vitamin E 0.7 5.65 Brazil nut
Vitamin D 0 0
Vitamin B1 0.341 0.617 Brazil nut
Vitamin B2 0.15 0.035 Walnut
Vitamin B3 1.125 0.295 Walnut
Vitamin B5 0.57 0.184 Walnut
Vitamin B6 0.537 0.101 Walnut
Vitamin B12 0 0
Vitamin K 2.7 0 Walnut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 6.126 16.134 Walnut
Monounsaturated Fat 8.933 23.879 Brazil nut
Polyunsaturated fat 47.174 24.399 Walnut
Tryptophan 0.17 0.135 Walnut
Threonine 0.596 0.365 Walnut
Isoleucine 0.625 0.518 Walnut
Leucine 1.17 1.19 Brazil nut
Lysine 0.424 0.49 Brazil nut
Methionine 0.236 1.124 Brazil nut
Phenylalanine 0.711 0.639 Walnut
Valine 0.753 0.76 Brazil nut
Histidine 0.391 0.409 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.