Brazil nut vs. Avocado — In-Depth Nutrition Comparison
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A recap on differences between Brazil nut and Avocado
- Brazil nut is higher in Selenium, Copper, Phosphorus, Magnesium, Manganese, Vitamin B1, Zinc, and Vitamin E , yet Avocado is higher in Vitamin B5.
- Brazil nut covers your daily Selenium needs 3485% more than Avocado.
- Brazil nut contains 14 times more Phosphorus than Avocado. While Brazil nut contains 725mg of Phosphorus, Avocado contains only 52mg.
- The amount of Saturated Fat in Avocado is lower.
Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Avocados, raw, all commercial varieties.
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.
Contains
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Calcium
+1233.3%
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Iron
+341.8%
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Magnesium
+1196.6%
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Phosphorus
+1294.2%
Contains
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Potassium
+35.9%
Contains
less
Sodium
-57.1%
Contains
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Zinc
+534.4%
Contains
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Copper
+817.4%
Contains
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Manganese
+761.3%
Contains
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Selenium
+479150%
Contains
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Calcium
+1233.3%
Contains
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Iron
+341.8%
Contains
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Magnesium
+1196.6%
Contains
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Phosphorus
+1294.2%
Contains
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Potassium
+35.9%
Contains
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Sodium
-57.1%
Contains
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Zinc
+534.4%
Contains
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Copper
+817.4%
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Manganese
+761.3%
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Selenium
+479150%
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.
:
Contains
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Vitamin E
+172.9%
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Vitamin B1
+820.9%
Contains
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Vitamin A
+∞%
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Vitamin C
+1328.6%
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Vitamin B2
+271.4%
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Vitamin B3
+489.2%
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Vitamin B5
+654.9%
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Vitamin B6
+154.5%
Contains
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Folate
+268.2%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+172.9%
Contains
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Vitamin B1
+820.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+1328.6%
Contains
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Vitamin B2
+271.4%
Contains
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Vitamin B3
+489.2%
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Vitamin B5
+654.9%
Contains
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Vitamin B6
+154.5%
Contains
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Folate
+268.2%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+616%
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Fats
+357.7%
Contains
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Carbs
+37.6%
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Other
+116.5%
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Water
+2041.2%
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
Contains
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Protein
+616%
Contains
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Fats
+357.7%
Contains
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Carbs
+37.6%
Contains
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Other
+116.5%
Contains
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Water
+2041.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+143.7%
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Polyunsaturated fat
+1243.6%
Contains
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Saturated Fat
-86.8%
Saturated Fat:
16.134 g
Monounsaturated Fat:
23.879 g
Polyunsaturated fat:
24.399 g
Saturated Fat:
2.126 g
Monounsaturated Fat:
9.799 g
Polyunsaturated fat:
1.816 g
Contains
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Monounsaturated Fat
+143.7%
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Polyunsaturated fat
+1243.6%
Contains
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Saturated Fat
-86.8%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+127.3%
Contains
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Sucrose
+3783.3%
Contains
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Glucose
+∞%
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Fructose
+∞%
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Galactose
+∞%
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.11 g
Sucrose:
0.06 g
Glucose:
0.37 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Contains
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Starch
+127.3%
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Sucrose
+3783.3%
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Glucose
+∞%
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Fructose
+∞%
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Galactose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.24g | 1.83g |
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| Protein | 14.32g | 2g |
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| Fats | 67.1g | 14.66g |
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| Carbs | 11.74g | 8.53g |
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| Calories | 659kcal | 160kcal |
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| Starch | 0.25g | 0.11g |
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| Fructose | 0g | 0.12g |
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| Sugar | 2.33g | 0.66g |
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| Fiber | 7.5g | 6.7g |
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| Calcium | 160mg | 12mg |
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| Iron | 2.43mg | 0.55mg |
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| Magnesium | 376mg | 29mg |
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| Phosphorus | 725mg | 52mg |
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| Potassium | 659mg | 485mg |
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| Sodium | 3mg | 7mg |
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| Zinc | 4.06mg | 0.64mg |
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| Copper | 1.743mg | 0.19mg |
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| Manganese | 1.223mg | 0.142mg |
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| Selenium | 1917µg | 0.4µg |
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| Vitamin A | 0IU | 146IU |
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| Vitamin A RAE | 0µg | 7µg |
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| Vitamin E | 5.65mg | 2.07mg |
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| Vitamin C | 0.7mg | 10mg |
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| Vitamin B1 | 0.617mg | 0.067mg |
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| Vitamin B2 | 0.035mg | 0.13mg |
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| Vitamin B3 | 0.295mg | 1.738mg |
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| Vitamin B5 | 0.184mg | 1.389mg |
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| Vitamin B6 | 0.101mg | 0.257mg |
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| Folate | 22µg | 81µg |
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| Vitamin K | 0µg | 21µg |
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| Tryptophan | 0.135mg | 0.025mg |
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| Threonine | 0.365mg | 0.073mg |
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| Isoleucine | 0.518mg | 0.084mg |
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| Leucine | 1.19mg | 0.143mg |
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| Lysine | 0.49mg | 0.132mg |
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| Methionine | 1.124mg | 0.038mg |
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| Phenylalanine | 0.639mg | 0.097mg |
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| Valine | 0.76mg | 0.107mg |
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| Histidine | 0.409mg | 0.049mg |
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| Saturated Fat | 16.134g | 2.126g |
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| Monounsaturated Fat | 23.879g | 9.799g |
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| Polyunsaturated fat | 24.399g | 1.816g |
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| Omega-6 - Linoleic acid | 23.859g |
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| Omega-6 - Gamma-linoleic acid | 0.018g | 0.015g |
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| Omega-3 - ALA | 0.018g | 0.111g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
28%
35%
Minerals Daily Need Coverage Score
1208%
21%
Comparison summary
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 1.67g)
Which food is lower in Saturated Fat?
Avocado is lower in Saturated Fat (difference - 14.008g)
Which food is cheaper?
Avocado is cheaper (difference - $2.6)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)