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Brazil nut vs Almond - In-Depth Nutrition Comparison

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How are Brazil nut and Almond different?

  • Brazil nut is higher in Selenium, Copper, Phosphorus, Vitamin B1, and Magnesium, however Almond is richer in Vitamin E , Vitamin B2, Manganese, and Vitamin B3.
  • Daily need coverage for Selenium from Brazil nut is 3478% higher.
  • Brazil nut contains 4 times more Saturated Fat than Almond. While Brazil nut contains 16.134g of Saturated Fat, Almond contains only 3.802g.

Nuts, brazilnuts, dried, unblanched and Nuts, almonds are the varieties used in this article.

Infographic

Brazil nut vs Almond 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 Magnesium +39.3%
Contains more Phosphorus +50.7%
Contains more Zinc +30.1%
Contains more Copper +69.1%
Contains more Calcium +68.1%
Contains more Iron +52.7%
Contains more Potassium +11.2%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Contains more Magnesium +39.3%
Contains more Phosphorus +50.7%
Contains more Zinc +30.1%
Contains more Copper +69.1%
Contains more Calcium +68.1%
Contains more Iron +52.7%
Contains more Potassium +11.2%
Contains less Sodium -66.7%

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
:
7
Almond
Contains more Vitamin C +∞%
Contains more Vitamin B1 +201%
Contains more Vitamin A +∞%
Contains more Vitamin E +353.6%
Contains more Vitamin B2 +3151.4%
Contains more Vitamin B3 +1126.4%
Contains more Vitamin B5 +156%
Contains more Vitamin B6 +35.6%
Contains more Folate +100%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +201%
Contains more Vitamin A +∞%
Contains more Vitamin E +353.6%
Contains more Vitamin B2 +3151.4%
Contains more Vitamin B3 +1126.4%
Contains more Vitamin B5 +156%
Contains more Vitamin B6 +35.6%
Contains more Folate +100%

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.
Brazil nut Almond
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Almond Opinion
Net carbs 4.24g 9.05g Almond
Protein 14.32g 21.15g Almond
Fats 67.1g 49.93g Brazil nut
Carbs 11.74g 21.55g Almond
Calories 659kcal 579kcal Brazil nut
Starch 0.25g 0.72g Almond
Fructose 0g 0.11g Almond
Sugar 2.33g 4.35g Brazil nut
Fiber 7.5g 12.5g Almond
Calcium 160mg 269mg Almond
Iron 2.43mg 3.71mg Almond
Magnesium 376mg 270mg Brazil nut
Phosphorus 725mg 481mg Brazil nut
Potassium 659mg 733mg Almond
Sodium 3mg 1mg Almond
Zinc 4.06mg 3.12mg Brazil nut
Copper 1.743mg 1.031mg Brazil nut
Vitamin A 0IU 2IU Almond
Vitamin E 5.65mg 25.63mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.205mg Brazil nut
Vitamin B2 0.035mg 1.138mg Almond
Vitamin B3 0.295mg 3.618mg Almond
Vitamin B5 0.184mg 0.471mg Almond
Vitamin B6 0.101mg 0.137mg Almond
Folate 22µg 44µg Almond
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.135mg 0.211mg Almond
Threonine 0.365mg 0.601mg Almond
Isoleucine 0.518mg 0.751mg Almond
Leucine 1.19mg 1.473mg Almond
Lysine 0.49mg 0.568mg Almond
Methionine 1.124mg 0.157mg Brazil nut
Phenylalanine 0.639mg 1.132mg Almond
Valine 0.76mg 0.855mg Almond
Histidine 0.409mg 0.539mg Almond
Cholesterol 0mg 0mg
Trans Fat g 0.015g Brazil nut
Saturated Fat 16.134g 3.802g Almond
Monounsaturated Fat 23.879g 31.551g Almond
Polyunsaturated fat 24.399g 12.329g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Almond
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
28
Brazil nut
82
Almond
Mineral Summary Score
184
Brazil nut
139
Almond

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
86%
Brazil nut
127%
Almond
Carbohydrates
12%
Brazil nut
22%
Almond
Fats
310%
Brazil nut
230%
Almond

Comparison summary

Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 2.02g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 12.332g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 10)
Which food is cheaper?
Almond
Almond is cheaper (difference - $1)
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.