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Chocolate vs Brazil nut - In-Depth Nutrition Comparison

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Significant differences between Chocolate and Brazil nut

  • Chocolate has more Iron, however Brazil nut is richer in Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Vitamin E , Zinc, and Calcium.
  • Brazil nut covers your daily Selenium needs 3480% more than Chocolate.
  • Brazil nut has 3 times less Iron than Chocolate. Chocolate has 8.02mg of Iron, while Brazil nut has 2.43mg.
  • Brazil nut contains less Saturated Fat.

Specific food types used in this comparison are Chocolate, dark, 45- 59% cacao solids and Nuts, brazilnuts, dried, unblanched.

Infographic

Chocolate 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 Iron +230%
Contains more Calcium +185.7%
Contains more Potassium +17.9%
Contains more Magnesium +157.5%
Contains more Copper +69.6%
Contains more Zinc +102%
Contains more Phosphorus +251.9%
Contains less Sodium -87.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 301% 17% 50% 105% 343% 55% 89% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Contains more Iron +230%
Contains more Calcium +185.7%
Contains more Potassium +17.9%
Contains more Magnesium +157.5%
Contains more Copper +69.6%
Contains more Zinc +102%
Contains more Phosphorus +251.9%
Contains less Sodium -87.5%

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 A +∞%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +61.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +946.3%
Contains more Vitamin B1 +2368%
Contains more Vitamin B6 +140.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 11% 0% 7% 12% 14% 18% 10% 29% 21% 0%
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 A +∞%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +61.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +946.3%
Contains more Vitamin B1 +2368%
Contains more Vitamin B6 +140.5%

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
10
Chocolate
28
Brazil nut
Mineral Summary Score
120
Chocolate
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
29%
Chocolate
86%
Brazil nut
Carbohydrates
61%
Chocolate
12%
Brazil nut
Fats
144%
Chocolate
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.
Chocolate Brazil nut
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate 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 cheaper?
Chocolate
Chocolate is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 45.57g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Brazil nut
Brazil nut is lower in Saturated Fat (difference - 2.385g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
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 Chocolate Brazil nut Opinion
Calories 546 659 Brazil nut
Protein 4.88 14.32 Brazil nut
Fats 31.28 67.1 Brazil nut
Vitamin C 0.7 Brazil nut
Carbs 61.17 11.74 Chocolate
Cholesterol 8 0 Brazil nut
Vitamin D 0 Brazil nut
Iron 8.02 2.43 Chocolate
Calcium 56 160 Brazil nut
Potassium 559 659 Brazil nut
Magnesium 146 376 Brazil nut
Sugar 47.9 2.33 Brazil nut
Fiber 7 7.5 Brazil nut
Copper 1.028 1.743 Brazil nut
Zinc 2.01 4.06 Brazil nut
Starch 0.25 Brazil nut
Phosphorus 206 725 Brazil nut
Sodium 24 3 Brazil nut
Vitamin A 50 0 Chocolate
Vitamin E 0.54 5.65 Brazil nut
Vitamin D 0 Brazil nut
Vitamin B1 0.025 0.617 Brazil nut
Vitamin B2 0.05 0.035 Chocolate
Vitamin B3 0.725 0.295 Chocolate
Vitamin B5 0.297 0.184 Chocolate
Vitamin B6 0.042 0.101 Brazil nut
Vitamin B12 0.23 0 Chocolate
Vitamin K 8.1 0 Chocolate
Folate 22 Brazil nut
Trans Fat 0.112 Brazil nut
Saturated Fat 18.519 16.134 Brazil nut
Monounsaturated Fat 9.54 23.879 Brazil nut
Polyunsaturated fat 1.092 24.399 Brazil nut
Tryptophan 0.135 Brazil nut
Threonine 0.365 Brazil nut
Isoleucine 0.518 Brazil nut
Leucine 1.19 Brazil nut
Lysine 0.49 Brazil nut
Methionine 1.124 Brazil nut
Phenylalanine 0.639 Brazil nut
Valine 0.76 Brazil nut
Histidine 0.409 Brazil nut
Fructose 0 0

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.