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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more IronIron +230%
Contains more ManganeseManganese +16%
Contains more MagnesiumMagnesium +157.5%
Contains more CalciumCalcium +185.7%
Contains more PotassiumPotassium +17.9%
Contains more CopperCopper +69.6%
Contains more ZincZinc +102%
Contains more PhosphorusPhosphorus +251.9%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +63800%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +145.8%
Contains more Vitamin B5Vitamin B5 +61.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +946.3%
Contains more Vitamin B1Vitamin B1 +2368%
Contains more Vitamin B6Vitamin B6 +140.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +421%
Contains more ProteinProtein +193.4%
Contains more FatsFats +114.5%
Contains more WaterWater +252.6%
Contains more OtherOther +101.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated Fat: Sat. Fat 18.519 g
Monounsaturated Fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
25% 37% 38%
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 -12.9%
Contains more Mono. FatMonounsaturated Fat +150.3%
Contains more Poly. FatPolyunsaturated fat +2134.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
10% 90%
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 SucroseSucrose +1885%
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Chocolate Brazil nut Opinion
Calories 546kcal 659kcal Brazil nut
Protein 4.88g 14.32g Brazil nut
Fats 31.28g 67.1g Brazil nut
Vitamin C 0.7mg Brazil nut
Net carbs 54.17g 4.24g Chocolate
Carbs 61.17g 11.74g Chocolate
Cholesterol 8mg 0mg Brazil nut
Magnesium 146mg 376mg Brazil nut
Calcium 56mg 160mg Brazil nut
Potassium 559mg 659mg Brazil nut
Iron 8.02mg 2.43mg Chocolate
Sugar 47.9g 2.33g Brazil nut
Fiber 7g 7.5g Brazil nut
Copper 1.028mg 1.743mg Brazil nut
Zinc 2.01mg 4.06mg Brazil nut
Starch 0.25g Brazil nut
Phosphorus 206mg 725mg Brazil nut
Sodium 24mg 3mg Brazil nut
Vitamin A 50IU 0IU Chocolate
Vitamin A 2µg 0µg Chocolate
Vitamin E 0.54mg 5.65mg Brazil nut
Manganese 1.419mg 1.223mg Chocolate
Selenium 3µg 1917µg 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
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 0µg Chocolate
Folate 22µg Brazil nut
Trans Fat 0.112g Brazil nut
Choline 28.8mg 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
Tryptophan 0.135mg Brazil nut
Threonine 0.365mg Brazil nut
Isoleucine 0.518mg Brazil nut
Leucine 1.19mg Brazil nut
Lysine 0.49mg Brazil nut
Methionine 1.124mg Brazil nut
Phenylalanine 0.639mg Brazil nut
Valine 0.76mg Brazil nut
Histidine 0.409mg Brazil nut
Omega-3 - EPA 0.001g 0g Chocolate
Omega-3 - ALA 0.085g 0.018g Chocolate
Omega-6 - Gamma-linoleic acid 0g 0.018g Brazil nut
Omega-6 - Eicosadienoic acid 0.001g 0g Chocolate
Omega-6 - Linoleic acid 0.947g 23.859g Brazil nut

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Chocolate
27%
Brazil nut
Minerals Daily Need Coverage Score
116%
Chocolate
1208%
Brazil nut

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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.