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  6. Brazil nut vs. Wheat Bread

Brazil nut vs. Wheat Bread — In-Depth Nutrition Comparison

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Summary of differences between Brazil nut and Wheat Bread

  • Brazil nut has more Selenium, Copper, Phosphorus, Magnesium, Vitamin E , and Zinc, however, Wheat Bread is higher in Vitamin B3, and Vitamin B2.
  • Brazil nut covers your daily need of Selenium 3425% more than Wheat Bread.
  • Brazil nut has 24 times more Vitamin E than Wheat Bread. While Brazil nut has 5.65mg of Vitamin E , Wheat Bread has only 0.24mg.
  • Wheat Bread has less Saturated Fat.

These are the specific foods used in this comparison Nuts, brazilnuts, dried, unblanched and Bread, wheat, toasted.

Infographic

Brazil nut vs Wheat Bread 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
7
:
3
Wheat Bread
Wheat Bread
Contains more Magnesium +537.3%
Contains more Phosphorus +285.6%
Contains more Potassium +195.5%
Contains less Sodium -99.5%
Contains more Zinc +176.2%
Contains more Copper +780.3%
Contains more Selenium +5639.5%
Contains more Iron +68.3%
Contains more Manganese +12.6%
Equal in Calcium - 165
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Magnesium +537.3%
Contains more Phosphorus +285.6%
Contains more Potassium +195.5%
Contains less Sodium -99.5%
Contains more Zinc +176.2%
Contains more Copper +780.3%
Contains more Selenium +5639.5%
Contains more Iron +68.3%
Contains more Manganese +12.6%
Equal in Calcium - 165

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
3
:
6
Wheat Bread
Wheat Bread
Contains more Vitamin E +2254.2%
Contains more Vitamin C +250%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B2 +991.4%
Contains more Vitamin B3 +2018.6%
Contains more Vitamin B5 +147.8%
Contains more Vitamin B6 +51.5%
Contains more Folate +290.9%
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%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin E +2254.2%
Contains more Vitamin C +250%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B2 +991.4%
Contains more Vitamin B3 +2018.6%
Contains more Vitamin B5 +147.8%
Contains more Vitamin B6 +51.5%
Contains more Folate +290.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
3
:
2
Wheat Bread
Wheat Bread
Contains more Protein +10.5%
Contains more Fats +1471.4%
Contains more Other +23.5%
Contains more Carbs +375%
Contains more Water +608.5%
Equal in Protein - 12.96
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
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Protein +10.5%
Contains more Fats +1471.4%
Contains more Other +23.5%
Contains more Carbs +375%
Contains more Water +608.5%
Equal in Protein - 12.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
1
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +2243.4%
Contains more Polyunsaturated fat +1318.5%
Contains less Saturated Fat -93.9%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +2243.4%
Contains more Polyunsaturated fat +1318.5%
Contains less Saturated Fat -93.9%

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 Wheat Bread
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Wheat Bread Opinion
Net carbs 4.24g 51.07g Wheat Bread
Protein 14.32g 12.96g Brazil nut
Fats 67.1g 4.27g Brazil nut
Carbs 11.74g 55.77g Wheat Bread
Calories 659kcal 313kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g 6.42g Brazil nut
Fiber 7.5g 4.7g Brazil nut
Calcium 160mg 165mg Wheat Bread
Iron 2.43mg 4.09mg Wheat Bread
Magnesium 376mg 59mg Brazil nut
Phosphorus 725mg 188mg Brazil nut
Potassium 659mg 223mg Brazil nut
Sodium 3mg 601mg Brazil nut
Zinc 4.06mg 1.47mg Brazil nut
Copper 1.743mg 0.198mg Brazil nut
Manganese 1.223mg 1.377mg Wheat Bread
Selenium 1917µg 33.4µg Brazil nut
Vitamin E 5.65mg 0.24mg Brazil nut
Vitamin C 0.7mg 0.2mg Brazil nut
Vitamin B1 0.617mg 0.439mg Brazil nut
Vitamin B2 0.035mg 0.382mg Wheat Bread
Vitamin B3 0.295mg 6.25mg Wheat Bread
Vitamin B5 0.184mg 0.456mg Wheat Bread
Vitamin B6 0.101mg 0.153mg Wheat Bread
Folate 22µg 86µg Wheat Bread
Vitamin K 0µg 5.7µg Wheat Bread
Tryptophan 0.135mg 0.092mg Brazil nut
Threonine 0.365mg 0.299mg Brazil nut
Isoleucine 0.518mg 0.258mg Brazil nut
Leucine 1.19mg 0.461mg Brazil nut
Lysine 0.49mg 0.215mg Brazil nut
Methionine 1.124mg 0.105mg Brazil nut
Phenylalanine 0.639mg 0.315mg Brazil nut
Valine 0.76mg 0.31mg Brazil nut
Histidine 0.409mg 0.15mg Brazil nut
Saturated Fat 16.134g 0.989g Wheat Bread
Monounsaturated Fat 23.879g 1.019g Brazil nut
Polyunsaturated fat 24.399g 1.72g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g 0g Brazil nut
Omega-3 - ALA 0.018g 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Wheat Bread
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
38%
Wheat Bread
Minerals Daily Need Coverage Score
1208%
Brazil nut
89%
Wheat Bread

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 15.145g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $3.1)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 598mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 50)
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.
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.