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Almond vs Brazil nut - In-Depth Nutrition Comparison

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How are Almond and Brazil nut different?

  • Almond is higher in Vitamin E , Vitamin B2, Manganese, and Vitamin B3, however Brazil nut is richer in Selenium, Copper, Phosphorus, Vitamin B1, and Magnesium.
  • Daily need coverage for Selenium from Brazil nut is 3478% higher.
  • Almond contains 33 times more Vitamin B2 than Brazil nut. While Almond contains 1.138mg of Vitamin B2, Brazil nut contains only 0.035mg.
  • Almond has less Saturated Fat.

Nuts, almonds and Nuts, brazilnuts, dried, unblanched are the varieties used in this article.

Infographic

Almond vs Brazil nut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +68.1%
Contains more Iron +52.7%
Contains more Potassium +11.2%
Contains less Sodium -66.7%
Contains more Magnesium +39.3%
Contains more Phosphorus +50.7%
Contains more Zinc +30.1%
Contains more Copper +69.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Contains more Calcium +68.1%
Contains more Iron +52.7%
Contains more Potassium +11.2%
Contains less Sodium -66.7%
Contains more Magnesium +39.3%
Contains more Phosphorus +50.7%
Contains more Zinc +30.1%
Contains more Copper +69.1%

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
Almond
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +353.6%
Contains more Vitamin B2 +3151.4%
Contains more Vitamin B3 +1126.4%
Contains more Vitamin B5 +156%
Contains more Vitamin B6 +35.6%
Contains more Folate +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +201%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 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 A +∞%
Contains more Vitamin E +353.6%
Contains more Vitamin B2 +3151.4%
Contains more Vitamin B3 +1126.4%
Contains more Vitamin B5 +156%
Contains more Vitamin B6 +35.6%
Contains more Folate +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +201%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Brazil nut Opinion
Net carbs 9.05g 4.24g Almond
Protein 21.15g 14.32g Almond
Fats 49.93g 67.1g Brazil nut
Carbs 21.55g 11.74g Almond
Calories 579kcal 659kcal Brazil nut
Starch 0.72g 0.25g Almond
Fructose 0.11g 0g Almond
Sugar 4.35g 2.33g Brazil nut
Fiber 12.5g 7.5g Almond
Calcium 269mg 160mg Almond
Iron 3.71mg 2.43mg Almond
Magnesium 270mg 376mg Brazil nut
Phosphorus 481mg 725mg Brazil nut
Potassium 733mg 659mg Almond
Sodium 1mg 3mg Almond
Zinc 3.12mg 4.06mg Brazil nut
Copper 1.031mg 1.743mg Brazil nut
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg 5.65mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.7mg Brazil nut
Vitamin B1 0.205mg 0.617mg Brazil nut
Vitamin B2 1.138mg 0.035mg Almond
Vitamin B3 3.618mg 0.295mg Almond
Vitamin B5 0.471mg 0.184mg Almond
Vitamin B6 0.137mg 0.101mg Almond
Folate 44µg 22µg Almond
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.211mg 0.135mg Almond
Threonine 0.601mg 0.365mg Almond
Isoleucine 0.751mg 0.518mg Almond
Leucine 1.473mg 1.19mg Almond
Lysine 0.568mg 0.49mg Almond
Methionine 0.157mg 1.124mg Brazil nut
Phenylalanine 1.132mg 0.639mg Almond
Valine 0.855mg 0.76mg Almond
Histidine 0.539mg 0.409mg Almond
Cholesterol 0mg 0mg
Trans Fat 0.015g g Brazil nut
Saturated Fat 3.802g 16.134g Almond
Monounsaturated Fat 31.551g 23.879g Almond
Polyunsaturated fat 12.329g 24.399g Brazil nut

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
28
Brazil nut
Mineral Summary Score
139
Almond
184
Brazil nut

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 food.
Protein
127%
Almond
86%
Brazil nut
Carbohydrates
22%
Almond
12%
Brazil nut
Fats
230%
Almond
310%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 2.02g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 12.332g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 10)
Which food is cheaper?
Almond
Almond is cheaper (difference - $1)
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.