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Brazil nut vs. Acorns — In-Depth Nutrition Comparison

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What are the main differences between Brazil nut and Acorns?

  • Brazil nut is richer in Copper, Phosphorus, Magnesium, Vitamin B1, Zinc, Iron, and Calcium, while Acorns are higher in Vitamin B6, and Folate.
  • Brazil nut's daily need coverage for Copper is 125% higher.
  • Acorns have 9 times less Phosphorus than Brazil nut. Brazil nut has 725mg of Phosphorus, while Acorns have 79mg.
  • Acorns are lower in Saturated Fat.

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

Infographic

Brazil nut vs Acorns 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" 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Acorns
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 44% 12% 48% 30% 207% 14% 34% 0% 174% 0%
Contains more MagnesiumMagnesium +506.5%
Contains more CalciumCalcium +290.2%
Contains more PotassiumPotassium +22.3%
Contains more IronIron +207.6%
Contains more CopperCopper +180.7%
Contains more ZincZinc +696.1%
Contains more PhosphorusPhosphorus +817.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Manganese ~1.337mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Acorns
6
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% 2.3% 0% 0% 28% 27% 34% 43% 122% 0% 0% 65% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +450.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +237.1%
Contains more Vitamin B3Vitamin B3 +519.3%
Contains more Vitamin B5Vitamin B5 +288.6%
Contains more Vitamin B6Vitamin B6 +422.8%
Contains more FolateFolate +295.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Acorns
2
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 g
Contains more ProteinProtein +132.8%
Contains more FatsFats +181.2%
Contains more OtherOther +155.2%
Contains more CarbsCarbs +247.1%
Contains more WaterWater +715.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated Fat: Sat. Fat 16.134 g
Monounsaturated Fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Acorns
1
14% 66% 20%
Saturated Fat: Sat. Fat 3.102 g
Monounsaturated Fat: Mono. Fat 15.109 g
Polyunsaturated fat: Poly. Fat 4.596 g
Contains more Mono. FatMonounsaturated Fat +58%
Contains more Poly. FatPolyunsaturated fat +430.9%
Contains less Sat. FatSaturated Fat -80.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brazil nut Acorns
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Acorns Opinion
Calories 659kcal 387kcal Brazil nut
Protein 14.32g 6.15g Brazil nut
Fats 67.1g 23.86g Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Net carbs 4.24g 40.75g Acorns
Carbs 11.74g 40.75g Acorns
Magnesium 376mg 62mg Brazil nut
Calcium 160mg 41mg Brazil nut
Potassium 659mg 539mg Brazil nut
Iron 2.43mg 0.79mg Brazil nut
Sugar 2.33g Acorns
Fiber 7.5g Brazil nut
Copper 1.743mg 0.621mg Brazil nut
Zinc 4.06mg 0.51mg Brazil nut
Starch 0.25g Brazil nut
Phosphorus 725mg 79mg Brazil nut
Sodium 3mg 0mg Acorns
Vitamin A 0IU 39IU Acorns
Vitamin A RAE 0µg 2µg Acorns
Vitamin E 5.65mg Brazil nut
Manganese 1.223mg 1.337mg Acorns
Selenium 1917µg Brazil nut
Vitamin B1 0.617mg 0.112mg Brazil nut
Vitamin B2 0.035mg 0.118mg Acorns
Vitamin B3 0.295mg 1.827mg Acorns
Vitamin B5 0.184mg 0.715mg Acorns
Vitamin B6 0.101mg 0.528mg Acorns
Folate 22µg 87µg Acorns
Choline 28.8mg Brazil nut
Saturated Fat 16.134g 3.102g Acorns
Monounsaturated Fat 23.879g 15.109g Brazil nut
Polyunsaturated fat 24.399g 4.596g Brazil nut
Tryptophan 0.135mg 0.074mg Brazil nut
Threonine 0.365mg 0.236mg Brazil nut
Isoleucine 0.518mg 0.285mg Brazil nut
Leucine 1.19mg 0.489mg Brazil nut
Lysine 0.49mg 0.384mg Brazil nut
Methionine 1.124mg 0.103mg Brazil nut
Phenylalanine 0.639mg 0.269mg Brazil nut
Valine 0.76mg 0.345mg Brazil nut
Histidine 0.409mg 0.17mg Brazil nut
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Acorns
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
27%
Brazil nut
25%
Acorns
Minerals Daily Need Coverage Score
1208%
Brazil nut
56%
Acorns

Comparison summary

Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is lower in Sugar?
Acorns
Acorns is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Acorns
Acorns is lower in Saturated Fat (difference - 13.032g)
Which food is lower in glycemic index?
Acorns
Acorns is lower in glycemic index (difference - 10)
Which food is cheaper?
Acorns
Acorns is cheaper (difference - $3.4)
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

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/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.