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Brazil nut vs Chocolate - In-Depth Nutrition Comparison

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Significant differences between Brazil nut and Chocolate

  • Brazil nut has more Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Vitamin E , Zinc, and Calcium, however Chocolate is richer in Iron.
  • Brazil nut covers your daily Selenium needs 3480% more than Chocolate.
  • Chocolate has 25 times less Vitamin B1 than Brazil nut. Brazil nut has 0.617mg of Vitamin B1, while Chocolate has 0.025mg.
  • Brazil nut contains less Saturated Fat.

Specific food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Chocolate, dark, 45- 59% cacao solids.

Infographic

Brazil nut vs Chocolate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +185.7%
Contains more Magnesium +157.5%
Contains more Phosphorus +251.9%
Contains more Potassium +17.9%
Contains less Sodium -87.5%
Contains more Zinc +102%
Contains more Copper +69.6%
Contains more Iron +230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 301% 105% 89% 50% 4% 55% 343%
Contains more Calcium +185.7%
Contains more Magnesium +157.5%
Contains more Phosphorus +251.9%
Contains more Potassium +17.9%
Contains less Sodium -87.5%
Contains more Zinc +102%
Contains more Copper +69.6%
Contains more Iron +230%

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 E +946.3%
Contains more Vitamin B1 +2368%
Contains more Vitamin B6 +140.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +61.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
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 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Contains more Vitamin E +946.3%
Contains more Vitamin B1 +2368%
Contains more Vitamin B6 +140.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +61.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Brazil nut Chocolate Opinion
Net carbs 4.24g 54.17g Chocolate
Protein 14.32g 4.88g Brazil nut
Fats 67.1g 31.28g Brazil nut
Carbs 11.74g 61.17g Chocolate
Calories 659kcal 546kcal Brazil nut
Starch 0.25g g Brazil nut
Fructose 0g 0g
Sugar 2.33g 47.9g Brazil nut
Fiber 7.5g 7g Brazil nut
Calcium 160mg 56mg Brazil nut
Iron 2.43mg 8.02mg Chocolate
Magnesium 376mg 146mg Brazil nut
Phosphorus 725mg 206mg Brazil nut
Potassium 659mg 559mg Brazil nut
Sodium 3mg 24mg Brazil nut
Zinc 4.06mg 2.01mg Brazil nut
Copper 1.743mg 1.028mg Brazil nut
Vitamin A 0IU 50IU Chocolate
Vitamin E 5.65mg 0.54mg Brazil nut
Vitamin D 0IU IU Brazil nut
Vitamin D 0µg µg Brazil nut
Vitamin C 0.7mg mg Brazil nut
Vitamin B1 0.617mg 0.025mg Brazil nut
Vitamin B2 0.035mg 0.05mg Chocolate
Vitamin B3 0.295mg 0.725mg Chocolate
Vitamin B5 0.184mg 0.297mg Chocolate
Vitamin B6 0.101mg 0.042mg Brazil nut
Folate 22µg µg Brazil nut
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 0µg 8.1µg Chocolate
Tryptophan 0.135mg mg Brazil nut
Threonine 0.365mg mg Brazil nut
Isoleucine 0.518mg mg Brazil nut
Leucine 1.19mg mg Brazil nut
Lysine 0.49mg mg Brazil nut
Methionine 1.124mg mg Brazil nut
Phenylalanine 0.639mg mg Brazil nut
Valine 0.76mg mg Brazil nut
Histidine 0.409mg mg Brazil nut
Cholesterol 0mg 8mg Brazil nut
Trans Fat g 0.112g Brazil nut
Saturated Fat 16.134g 18.519g Brazil nut
Monounsaturated Fat 23.879g 9.54g Brazil nut
Polyunsaturated fat 24.399g 1.092g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Chocolate
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
10
Chocolate
Mineral Summary Score
184
Brazil nut
120
Chocolate

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
29%
Chocolate
Carbohydrates
12%
Brazil nut
61%
Chocolate
Fats
310%
Brazil nut
144%
Chocolate

Comparison summary

Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $1.4)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 45.57g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Brazil nut
Brazil nut is lower in Saturated Fat (difference - 2.385g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.