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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 Iron +10.5%
Contains more Calcium +788.9%
Contains more Potassium +43.3%
Contains more Magnesium +62.8%
Contains more Copper +58.5%
Contains more Zinc +69.2%
Contains more Phosphorus +108.9%
Contains less Sodium -66.7%
Equal in Iron - 2.2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +10.5%
Contains more Calcium +788.9%
Contains more Potassium +43.3%
Contains more Magnesium +62.8%
Contains more Copper +58.5%
Contains more Zinc +69.2%
Contains more Phosphorus +108.9%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

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

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.