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

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 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% 26% 99% 132% 74% 49% 23% 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 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%

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

All nutrients comparison - raw data values

Nutrient Buckwheat Brazil nut Opinion
Net carbs 61.5g 4.24g Buckwheat
Protein 13.25g 14.32g Brazil nut
Fats 3.4g 67.1g Brazil nut
Carbs 71.5g 11.74g Buckwheat
Calories 343kcal 659kcal Brazil nut
Starch g 0.25g Brazil nut
Fructose g 0g Brazil nut
Sugar g 2.33g Buckwheat
Fiber 10g 7.5g Buckwheat
Calcium 18mg 160mg Brazil nut
Iron 2.2mg 2.43mg Brazil nut
Magnesium 231mg 376mg Brazil nut
Phosphorus 347mg 725mg Brazil nut
Potassium 460mg 659mg Brazil nut
Sodium 1mg 3mg Buckwheat
Zinc 2.4mg 4.06mg Brazil nut
Copper 1.1mg 1.743mg Brazil nut
Vitamin A 0IU 0IU
Vitamin E mg 5.65mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.7mg Brazil nut
Vitamin B1 0.101mg 0.617mg Brazil nut
Vitamin B2 0.425mg 0.035mg Buckwheat
Vitamin B3 7.02mg 0.295mg Buckwheat
Vitamin B5 1.233mg 0.184mg Buckwheat
Vitamin B6 0.21mg 0.101mg Buckwheat
Folate 30µg 22µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Brazil nut
Tryptophan 0.192mg 0.135mg Buckwheat
Threonine 0.506mg 0.365mg Buckwheat
Isoleucine 0.498mg 0.518mg Brazil nut
Leucine 0.832mg 1.19mg Brazil nut
Lysine 0.672mg 0.49mg Buckwheat
Methionine 0.172mg 1.124mg Brazil nut
Phenylalanine 0.52mg 0.639mg Brazil nut
Valine 0.678mg 0.76mg Brazil nut
Histidine 0.309mg 0.409mg Brazil nut
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.741g 16.134g Buckwheat
Monounsaturated Fat 1.04g 23.879g Brazil nut
Polyunsaturated fat 1.039g 24.399g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat 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
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

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.

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.