Avocado vs. Brazil nut — In-Depth Nutrition Comparison
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A recap on the differences between avocados and brazil nut
- Brazil nut is higher than avocados in selenium, copper, phosphorus, magnesium, fats, manganese, vitamin B1, zinc, and protein.
- Brazil nut covers your daily selenium needs 3485% more than avocados.
- The amount of saturated fat in avocados is lower.
- The glycemic index of brazil nut is lower.
Food varieties used in this article are Avocados, raw, all commercial varieties and Nuts, brazilnuts, dried, unblanched.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +1196.6% |
| Contains more CalciumCalcium | +1233.3% |
| Contains more PotassiumPotassium | +35.9% |
| Contains more IronIron | +341.8% |
| Contains more CopperCopper | +817.4% |
| Contains more ZincZinc | +534.4% |
| Contains more PhosphorusPhosphorus | +1294.2% |
| Contains less SodiumSodium | -57.1% |
| Contains more ManganeseManganese | +761.3% |
| Contains more SeleniumSelenium | +479150% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +1328.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +271.4% |
| Contains more Vitamin B3Vitamin B3 | +489.2% |
| Contains more Vitamin B5Vitamin B5 | +654.9% |
| Contains more Vitamin B6Vitamin B6 | +154.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +268.2% |
| Contains more Vitamin EVitamin E | +172.9% |
| Contains more Vitamin B1Vitamin B1 | +820.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.4µg | 1917µg | 3485% |
| Copper | 0.19mg | 1.743mg | 173% |
| Polyunsaturated fat | 1.816g | 24.399g | 151% |
| Omega-6 (Linoleic acid) | 23.859g | 140% | |
| Phosphorus | 52mg | 725mg | 96% |
| Magnesium | 29mg | 376mg | 83% |
| Fats | 14.66g | 67.1g | 81% |
| Saturated fat | 2.126g | 16.134g | 64% |
| Manganese | 0.142mg | 1.223mg | 47% |
| Vitamin B1 | 0.067mg | 0.617mg | 46% |
| Monounsaturated fat | 9.799g | 23.879g | 35% |
| Zinc | 0.64mg | 4.06mg | 31% |
| Calories | 160kcal | 659kcal | 25% |
| Protein | 2g | 14.32g | 25% |
| Iron | 0.55mg | 2.43mg | 24% |
| Vitamin E | 2.07mg | 5.65mg | 24% |
| Vitamin B5 | 1.389mg | 0.184mg | 24% |
| Vitamin K | 21µg | 0µg | 18% |
| Calcium | 12mg | 160mg | 15% |
| Folate | 81µg | 22µg | 15% |
| Vitamin B6 | 0.257mg | 0.101mg | 12% |
| Vitamin C | 10mg | 0.7mg | 10% |
| Vitamin B3 | 1.738mg | 0.295mg | 9% |
| Vitamin B2 | 0.13mg | 0.035mg | 7% |
| Omega-3 (ALA) | 0.111g | 0.018g | 6% |
| Potassium | 485mg | 659mg | 5% |
| Fiber | 6.7g | 7.5g | 3% |
| Choline | 14.2mg | 28.8mg | 3% |
| Carbs | 8.53g | 11.74g | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Protein per 100 calories | 1.3g | 2.2g | N/A |
| Calories per 10 g protein | 800kcal | 460kcal | N/A |
| Weight per 100 calories | 63g | 15g | N/A |
| Unsaturated / Saturated Fat ratio | 5.5 | 3 | N/A |
| Net carbs | 1.83g | 4.24g | N/A |
| Sugar | 0.66g | 2.33g | N/A |
| Starch | 0.11g | 0.25g | 0% |
| Sodium | 7mg | 3mg | 0% |
| Tryptophan | 0.025mg | 0.135mg | 0% |
| Threonine | 0.073mg | 0.365mg | 0% |
| Isoleucine | 0.084mg | 0.518mg | 0% |
| Leucine | 0.143mg | 1.19mg | 0% |
| Lysine | 0.132mg | 0.49mg | 0% |
| Methionine | 0.038mg | 1.124mg | 0% |
| Phenylalanine | 0.097mg | 0.639mg | 0% |
| Valine | 0.107mg | 0.76mg | 0% |
| Histidine | 0.049mg | 0.409mg | 0% |
| Fructose | 0.12g | 0g | 0% |
| Omega-6 (Gamma-linolenic acid) | 0.015g | 0.018g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more WaterWater | +2041.2% |
| Contains more ProteinProtein | +616% |
| Contains more FatsFats | +357.7% |
| Contains more CarbsCarbs | +37.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains less Sat. FatSaturated fat | -86.8% |
| Contains more Mono. FatMonounsaturated fat | +143.7% |
| Contains more Poly. FatPolyunsaturated fat | +1243.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.11 g
Sucrose:
0.06 g
Glucose:
0.37 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +127.3% |
| Contains more SucroseSucrose | +3783.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
