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  6. Brazil nut vs. Beef

Brazil nut vs. Beef — In-Depth Nutrition Comparison

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A recap on differences between Brazil nut and Beef

  • Brazil nut is higher in Selenium, Copper, Magnesium, Phosphorus, Manganese, Vitamin B1, and Vitamin E , yet Beef is higher in Vitamin B12, and Vitamin B6.
  • Brazil nut covers your daily Selenium needs 3439% more than Beef.
  • Brazil nut contains 136 times more Manganese than Beef. While Brazil nut contains 1.223mg of Manganese, Beef contains only 0.009mg.
  • The amount of Saturated Fat in Beef is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Brazil nut vs Beef 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.
Brazil nut
Brazil nut
9
:
1
Beef
Beef
Contains more Calcium +1130.8%
Contains more Magnesium +2585.7%
Contains more Phosphorus +179.9%
Contains more Potassium +87.2%
Contains less Sodium -94.4%
Contains more Copper +1696.9%
Contains more Manganese +13488.9%
Contains more Selenium +7447.2%
Contains more Iron +25.1%
Equal in Zinc - 3.7
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Calcium +1130.8%
Contains more Magnesium +2585.7%
Contains more Phosphorus +179.9%
Contains more Potassium +87.2%
Contains less Sodium -94.4%
Contains more Copper +1696.9%
Contains more Manganese +13488.9%
Contains more Selenium +7447.2%
Contains more Iron +25.1%
Equal in Zinc - 3.7

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.
Brazil nut
Brazil nut
4
:
8
Beef
Beef
Contains more Vitamin E +2160%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +733.8%
Contains more Folate +214.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1042.9%
Contains more Vitamin B3 +1852.5%
Contains more Vitamin B5 +161.4%
Contains more Vitamin B6 +562.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Brazil nut
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%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Contains more Vitamin E +2160%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +733.8%
Contains more Folate +214.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1042.9%
Contains more Vitamin B3 +1852.5%
Contains more Vitamin B5 +161.4%
Contains more Vitamin B6 +562.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
3
:
2
Beef
Beef
Contains more Fats +926%
Contains more Carbs +∞%
Contains more Other +1610%
Contains more Protein +92.4%
Contains more Water +1821.3%
Brazil nut
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
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Fats +926%
Contains more Carbs +∞%
Contains more Other +1610%
Contains more Protein +92.4%
Contains more Water +1821.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
1
Beef
Beef
Contains more Monounsaturated Fat +773.4%
Contains more Polyunsaturated fat +4486.3%
Contains less Saturated Fat -83.9%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains more Monounsaturated Fat +773.4%
Contains more Polyunsaturated fat +4486.3%
Contains less Saturated Fat -83.9%

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 Beef
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Brazil nut Beef Opinion
Net carbs 4.24g 0g Brazil nut
Protein 14.32g 27.55g Beef
Fats 67.1g 6.54g Brazil nut
Carbs 11.74g 0g Brazil nut
Calories 659kcal 169kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g 0g Beef
Fiber 7.5g 0g Brazil nut
Calcium 160mg 13mg Brazil nut
Iron 2.43mg 3.04mg Beef
Magnesium 376mg 14mg Brazil nut
Phosphorus 725mg 259mg Brazil nut
Potassium 659mg 352mg Brazil nut
Sodium 3mg 54mg Brazil nut
Zinc 4.06mg 3.7mg Brazil nut
Copper 1.743mg 0.097mg Brazil nut
Manganese 1.223mg 0.009mg Brazil nut
Selenium 1917µg 25.4µg Brazil nut
Vitamin A 0IU 6IU Beef
Vitamin A RAE 0µg 2µg Beef
Vitamin E 5.65mg 0.25mg Brazil nut
Vitamin D 0IU 3IU Beef
Vitamin D 0µg 0.1µg Beef
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.074mg Brazil nut
Vitamin B2 0.035mg 0.4mg Beef
Vitamin B3 0.295mg 5.76mg Beef
Vitamin B5 0.184mg 0.481mg Beef
Vitamin B6 0.101mg 0.669mg Beef
Folate 22µg 7µg Brazil nut
Vitamin B12 0µg 4.21µg Beef
Vitamin K 0µg 1.6µg Beef
Tryptophan 0.135mg 0.359mg Beef
Threonine 0.365mg 1.534mg Beef
Isoleucine 0.518mg 1.52mg Beef
Leucine 1.19mg 2.833mg Beef
Lysine 0.49mg 3.178mg Beef
Methionine 1.124mg 0.871mg Brazil nut
Phenylalanine 0.639mg 1.299mg Beef
Valine 0.76mg 1.603mg Beef
Histidine 0.409mg 1.244mg Beef
Cholesterol 0mg 85mg Brazil nut
Trans Fat 0.375g Brazil nut
Saturated Fat 16.134g 2.595g Beef
Omega-3 - DHA 0g 0.002g Beef
Omega-3 - EPA 0g 0.002g Beef
Omega-3 - DPA 0g 0.011g Beef
Monounsaturated Fat 23.879g 2.734g Brazil nut
Polyunsaturated fat 24.399g 0.532g Brazil nut
Omega-6 - Eicosadienoic acid 0g 0.002g Beef
Omega-6 - Linoleic acid 23.859g 0.349g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g 0.013g Brazil nut
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Beef
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Brazil nut
79%
Beef
Minerals Daily Need Coverage Score
1208%
Brazil nut
55%
Beef

Comparison summary

Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 51mg)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 85mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 13.539g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 10)
Which food is cheaper?
Beef
Beef is cheaper (difference - $3.4)
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins

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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.