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Brazil nut vs. Almond butter — In-Depth Nutrition Comparison

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Summary of differences between Brazil nut and Almond butter

  • Brazil nut has more Selenium, Copper, Vitamin B1, Phosphorus, and Magnesium, however, Almond butter is higher in Vitamin E , Vitamin B2, Manganese, and Calcium.
  • Brazil nut covers your daily need of Selenium 3481% more than Almond butter.
  • Brazil nut has 15 times more Vitamin B1 than Almond butter. While Brazil nut has 0.617mg of Vitamin B1, Almond butter has only 0.041mg.
  • Almond butter has less Saturated Fat.

These are the specific foods used in this comparison Nuts, brazilnuts, dried, unblanched and Nuts, almond butter, plain, without salt added.

Infographic

Brazil nut vs Almond butter 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more MagnesiumMagnesium +34.8%
Contains more CopperCopper +86.6%
Contains more ZincZinc +23.4%
Contains more PhosphorusPhosphorus +42.7%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +79775%
Contains more CalciumCalcium +116.9%
Contains more PotassiumPotassium +13.5%
Contains more IronIron +43.6%
Contains more ManganeseManganese +74.2%

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%
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% 0.06% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1404.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +328.5%
Contains more Vitamin B2Vitamin B2 +2582.9%
Contains more Vitamin B3Vitamin B3 +969.5%
Contains more Vitamin B5Vitamin B5 +72.8%
Contains more FolateFolate +140.9%
Contains more CholineCholine +80.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.103mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more FatsFats +20.9%
Contains more WaterWater +108.5%
Contains more ProteinProtein +46.4%
Contains more CarbsCarbs +60.3%
~equal in Other ~3.08g

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
8% 65% 27%
Saturated Fat: Sat. Fat 4.152 g
Monounsaturated Fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains more Poly. FatPolyunsaturated fat +79.2%
Contains less Sat. FatSaturated Fat -74.3%
Contains more Mono. FatMonounsaturated Fat +35.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more StarchStarch +212.5%
Contains more SucroseSucrose +86.3%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~equal in Lactose ~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.
Brazil nut Almond butter
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 butter Opinion
Calories 659kcal 614kcal Brazil nut
Protein 14.32g 20.96g Almond butter
Fats 67.1g 55.5g Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Net carbs 4.24g 8.52g Almond butter
Carbs 11.74g 18.82g Almond butter
Magnesium 376mg 279mg Brazil nut
Calcium 160mg 347mg Almond butter
Potassium 659mg 748mg Almond butter
Iron 2.43mg 3.49mg Almond butter
Sugar 2.33g 4.43g Brazil nut
Fiber 7.5g 10.3g Almond butter
Copper 1.743mg 0.934mg Brazil nut
Zinc 4.06mg 3.29mg Brazil nut
Starch 0.25g 0.08g Brazil nut
Phosphorus 725mg 508mg Brazil nut
Sodium 3mg 7mg Brazil nut
Vitamin A 0IU 1IU Almond butter
Vitamin E 5.65mg 24.21mg Almond butter
Manganese 1.223mg 2.131mg Almond butter
Selenium 1917µg 2.4µg Brazil nut
Vitamin B1 0.617mg 0.041mg Brazil nut
Vitamin B2 0.035mg 0.939mg Almond butter
Vitamin B3 0.295mg 3.155mg Almond butter
Vitamin B5 0.184mg 0.318mg Almond butter
Vitamin B6 0.101mg 0.103mg Almond butter
Folate 22µg 53µg Almond butter
Choline 28.8mg 52.1mg Almond butter
Saturated Fat 16.134g 4.152g Almond butter
Monounsaturated Fat 23.879g 32.445g Almond butter
Polyunsaturated fat 24.399g 13.613g Brazil nut
Tryptophan 0.135mg 0.159mg Almond butter
Threonine 0.365mg 0.555mg Almond butter
Isoleucine 0.518mg 0.813mg Almond butter
Leucine 1.19mg 1.483mg Almond butter
Lysine 0.49mg 0.612mg Almond butter
Methionine 1.124mg 0.122mg Brazil nut
Phenylalanine 0.639mg 1.149mg Almond butter
Valine 0.76mg 0.937mg Almond butter
Histidine 0.409mg 0.55mg Almond butter
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 Almond butter
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
68%
Almond butter
Minerals Daily Need Coverage Score
1208%
Brazil nut
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 2.1g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 11.982g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 10)
Which food is cheaper?
Almond butter
Almond butter is cheaper (difference - $0.4)
Which food is richer in vitamins?
Almond butter
Almond butter 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

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.