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Brazil nut vs Buckwheat - In-Depth Nutrition Comparison

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What are the main differences between Brazil nut and Buckwheat?

  • Brazil nut is richer in Selenium, Copper, Phosphorus, Vitamin B1, Magnesium, and Zinc, while Buckwheat is higher in Vitamin B3, Vitamin B2, and Vitamin B5.
  • Brazil nut's daily need coverage for Selenium is 3470% higher.
  • Buckwheat has 22 times less Saturated Fat than Brazil nut. Brazil nut has 16.134g of Saturated Fat, while Buckwheat has 0.741g.

We used Nuts, brazilnuts, dried, unblanched and Buckwheat types in this comparison.

Infographic

Brazil nut vs Buckwheat 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 Calcium +788.9%
Contains more Iron +10.5%
Contains more Magnesium +62.8%
Contains more Phosphorus +108.9%
Contains more Potassium +43.3%
Contains more Zinc +69.2%
Contains more Copper +58.5%
Contains less Sodium -66.7%
Equal in Iron - 2.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +788.9%
Contains more Iron +10.5%
Contains more Magnesium +62.8%
Contains more Phosphorus +108.9%
Contains more Potassium +43.3%
Contains more Zinc +69.2%
Contains more Copper +58.5%
Contains less Sodium -66.7%
Equal in Iron - 2.2

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +510.9%
Contains more Vitamin B2 +1114.3%
Contains more Vitamin B3 +2279.7%
Contains more Vitamin B5 +570.1%
Contains more Vitamin B6 +107.9%
Contains more Folate +36.4%
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 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +510.9%
Contains more Vitamin B2 +1114.3%
Contains more Vitamin B3 +2279.7%
Contains more Vitamin B5 +570.1%
Contains more Vitamin B6 +107.9%
Contains more Folate +36.4%

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 Buckwheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Buckwheat Opinion
Net carbs 4.24g 61.5g Buckwheat
Protein 14.32g 13.25g Brazil nut
Fats 67.1g 3.4g Brazil nut
Carbs 11.74g 71.5g Buckwheat
Calories 659kcal 343kcal Brazil nut
Starch 0.25g g Brazil nut
Fructose 0g g Brazil nut
Sugar 2.33g g Buckwheat
Fiber 7.5g 10g Buckwheat
Calcium 160mg 18mg Brazil nut
Iron 2.43mg 2.2mg Brazil nut
Magnesium 376mg 231mg Brazil nut
Phosphorus 725mg 347mg Brazil nut
Potassium 659mg 460mg Brazil nut
Sodium 3mg 1mg Buckwheat
Zinc 4.06mg 2.4mg Brazil nut
Copper 1.743mg 1.1mg Brazil nut
Vitamin A 0IU 0IU
Vitamin E 5.65mg mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.101mg Brazil nut
Vitamin B2 0.035mg 0.425mg Buckwheat
Vitamin B3 0.295mg 7.02mg Buckwheat
Vitamin B5 0.184mg 1.233mg Buckwheat
Vitamin B6 0.101mg 0.21mg Buckwheat
Folate 22µg 30µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Brazil nut
Tryptophan 0.135mg 0.192mg Buckwheat
Threonine 0.365mg 0.506mg Buckwheat
Isoleucine 0.518mg 0.498mg Brazil nut
Leucine 1.19mg 0.832mg Brazil nut
Lysine 0.49mg 0.672mg Buckwheat
Methionine 1.124mg 0.172mg Brazil nut
Phenylalanine 0.639mg 0.52mg Brazil nut
Valine 0.76mg 0.678mg Brazil nut
Histidine 0.409mg 0.309mg Brazil nut
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 16.134g 0.741g Buckwheat
Monounsaturated Fat 23.879g 1.04g Brazil nut
Polyunsaturated fat 24.399g 1.039g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Buckwheat
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
33
Buckwheat
Mineral Summary Score
184
Brazil nut
109
Buckwheat

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
80%
Buckwheat
Carbohydrates
12%
Brazil nut
72%
Buckwheat
Fats
310%
Brazil nut
16%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 15.393g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.