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Buckwheat vs Brazil nut - In-Depth Nutrition Comparison

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What are the main differences between Buckwheat and Brazil nut?

  • Buckwheat is richer in Vitamin B3, Vitamin B2, and Vitamin B5, while Brazil nut is higher in Selenium, Copper, Phosphorus, Vitamin B1, Magnesium, and Zinc.
  • Brazil nut's daily need coverage for Selenium is 3470% higher.
  • Brazil nut has 24 times less Vitamin B3 than Buckwheat. Buckwheat has 7.02mg of Vitamin B3, while Brazil nut has 0.295mg.
  • Buckwheat is lower in Saturated Fat.

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

Infographic

Buckwheat 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 less Sodium -66.7%
Contains more Iron +10.5%
Contains more Calcium +788.9%
Contains more Potassium +43.3%
Contains more Magnesium +62.8%
Contains more Copper +58.5%
Contains more Zinc +69.2%
Contains more Phosphorus +108.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Contains less Sodium -66.7%
Contains more Iron +10.5%
Contains more Calcium +788.9%
Contains more Potassium +43.3%
Contains more Magnesium +62.8%
Contains more Copper +58.5%
Contains more Zinc +69.2%
Contains more Phosphorus +108.9%

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
:
Contains more Vitamin B2 +1114.3%
Contains more Vitamin B3 +2279.7%
Contains more Vitamin B5 +570.1%
Contains more Vitamin B6 +107.9%
Contains more Folate +36.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +510.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Contains more Vitamin B2 +1114.3%
Contains more Vitamin B3 +2279.7%
Contains more Vitamin B5 +570.1%
Contains more Vitamin B6 +107.9%
Contains more Folate +36.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +510.9%

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
33
Buckwheat
28
Brazil nut
Mineral Summary Score
109
Buckwheat
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
80%
Buckwheat
86%
Brazil nut
Carbohydrates
72%
Buckwheat
12%
Brazil nut
Fats
16%
Buckwheat
310%
Brazil nut

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.
Buckwheat 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 15.393g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 44)
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.

All nutrients comparison - raw data values

Nutrient Buckwheat Brazil nut Opinion
Calories 343 659 Brazil nut
Protein 13.25 14.32 Brazil nut
Fats 3.4 67.1 Brazil nut
Vitamin C 0 0.7 Brazil nut
Carbs 71.5 11.74 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 2.43 Brazil nut
Calcium 18 160 Brazil nut
Potassium 460 659 Brazil nut
Magnesium 231 376 Brazil nut
Sugar 2.33 Buckwheat
Fiber 10 7.5 Buckwheat
Copper 1.1 1.743 Brazil nut
Zinc 2.4 4.06 Brazil nut
Starch 0.25 Brazil nut
Phosphorus 347 725 Brazil nut
Sodium 1 3 Buckwheat
Vitamin A 0 0
Vitamin E 5.65 Brazil nut
Vitamin D 0 0
Vitamin B1 0.101 0.617 Brazil nut
Vitamin B2 0.425 0.035 Buckwheat
Vitamin B3 7.02 0.295 Buckwheat
Vitamin B5 1.233 0.184 Buckwheat
Vitamin B6 0.21 0.101 Buckwheat
Vitamin B12 0 0
Vitamin K 0 Brazil nut
Folate 30 22 Buckwheat
Trans Fat
Saturated Fat 0.741 16.134 Buckwheat
Monounsaturated Fat 1.04 23.879 Brazil nut
Polyunsaturated fat 1.039 24.399 Brazil nut
Tryptophan 0.192 0.135 Buckwheat
Threonine 0.506 0.365 Buckwheat
Isoleucine 0.498 0.518 Brazil nut
Leucine 0.832 1.19 Brazil nut
Lysine 0.672 0.49 Buckwheat
Methionine 0.172 1.124 Brazil nut
Phenylalanine 0.52 0.639 Brazil nut
Valine 0.678 0.76 Brazil nut
Histidine 0.309 0.409 Brazil nut
Fructose 0 Brazil nut

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.