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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
Infographic link

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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
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 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%

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chocolate Brazil nut Opinion
Net carbs 54.17g 4.24g Chocolate
Protein 4.88g 14.32g Brazil nut
Fats 31.28g 67.1g Brazil nut
Carbs 61.17g 11.74g Chocolate
Calories 546kcal 659kcal Brazil nut
Starch g 0.25g Brazil nut
Fructose 0g 0g
Sugar 47.9g 2.33g Brazil nut
Fiber 7g 7.5g Brazil nut
Calcium 56mg 160mg Brazil nut
Iron 8.02mg 2.43mg Chocolate
Magnesium 146mg 376mg Brazil nut
Phosphorus 206mg 725mg Brazil nut
Potassium 559mg 659mg Brazil nut
Sodium 24mg 3mg Brazil nut
Zinc 2.01mg 4.06mg Brazil nut
Copper 1.028mg 1.743mg Brazil nut
Vitamin A 50IU 0IU Chocolate
Vitamin E 0.54mg 5.65mg Brazil nut
Vitamin D IU 0IU Brazil nut
Vitamin D µg 0µg Brazil nut
Vitamin C mg 0.7mg Brazil nut
Vitamin B1 0.025mg 0.617mg Brazil nut
Vitamin B2 0.05mg 0.035mg Chocolate
Vitamin B3 0.725mg 0.295mg Chocolate
Vitamin B5 0.297mg 0.184mg Chocolate
Vitamin B6 0.042mg 0.101mg Brazil nut
Folate µg 22µg Brazil nut
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 0µg Chocolate
Tryptophan mg 0.135mg Brazil nut
Threonine mg 0.365mg Brazil nut
Isoleucine mg 0.518mg Brazil nut
Leucine mg 1.19mg Brazil nut
Lysine mg 0.49mg Brazil nut
Methionine mg 1.124mg Brazil nut
Phenylalanine mg 0.639mg Brazil nut
Valine mg 0.76mg Brazil nut
Histidine mg 0.409mg Brazil nut
Cholesterol 8mg 0mg Brazil nut
Trans Fat 0.112g g Brazil nut
Saturated Fat 18.519g 16.134g Brazil nut
Monounsaturated Fat 9.54g 23.879g Brazil nut
Polyunsaturated fat 1.092g 24.399g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate 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
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

Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $1.4)
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 Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 8mg)
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.

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.