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Brazil nut vs. Cocoa bean — In-Depth Nutrition Comparison

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The main differences between brazil nut and cocoa bean

  • Brazil nut is richer in selenium, vitamin B1, and vitamin E, yet cocoa bean is richer in copper, iron, manganese, fiber, potassium, and vitamin B2.
  • Daily need coverage for selenium for brazil nut is 3461% higher.
  • Brazil nut contains 57 times more vitamin E than cocoa bean. Brazil nut contains 5.65mg of vitamin E, while cocoa bean contains 0.1mg.
  • Cocoa bean contains less saturated fat.

Food types used in this article are Nuts, brazilnuts, dried, unblanched and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Brazil nut vs Cocoa bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more CalciumCalcium +44.1%
Contains less SodiumSodium -84.2%
Contains more SeleniumSelenium +14422.7%
Contains more MagnesiumMagnesium +26.6%
Contains more PotassiumPotassium +280.7%
Contains more IronIron +538.7%
Contains more CopperCopper +106.9%
Contains more ZincZinc +56.9%
Contains more ManganeseManganese +205.6%
~equal in Phosphorus ~728mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +5550%
Contains more Vitamin B1Vitamin B1 +460.9%
Contains more CholineCholine +152.6%
Contains more Vitamin B2Vitamin B2 +1214.3%
Contains more Vitamin B3Vitamin B3 +713.6%
Contains more Vitamin B5Vitamin B5 +38%
Contains more Vitamin B6Vitamin B6 +16.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +45.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more FatsFats +412.2%
Contains more WaterWater +26.7%
Contains more ProteinProtein +26.4%
Contains more CarbsCarbs +396.6%
Contains more OtherOther +128.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains more Mono. FatMonounsaturated fat +443.9%
Contains more Poly. FatPolyunsaturated fat +5709.3%
Contains less Sat. FatSaturated fat -51.9%

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 Cocoa bean
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Cocoa bean DV% diff.
Selenium 1917µg 13.2µg 3461%
Copper 1.743mg 3.607mg 207%
Iron 2.43mg 15.52mg 164%
Polyunsaturated fat 24.399g 0.42g 160%
Manganese 1.223mg 3.737mg 109%
Fiber 7.5g 29.8g 89%
Fats 67.1g 13.1g 83%
Potassium 659mg 2509mg 54%
Monounsaturated fat 23.879g 4.39g 49%
Vitamin B1 0.617mg 0.11mg 42%
Saturated fat 16.134g 7.76g 38%
Vitamin E 5.65mg 0.1mg 37%
Vitamin B2 0.035mg 0.46mg 33%
Magnesium 376mg 476mg 24%
Calories 659kcal 220kcal 22%
Zinc 4.06mg 6.37mg 21%
Caffeine 0mg 78mg 20%
Carbs 11.74g 58.3g 16%
Vitamin B3 0.295mg 2.4mg 13%
Protein 14.32g 18.1g 8%
Calcium 160mg 111mg 5%
Folate 22µg 32µg 3%
Choline 28.8mg 11.4mg 3%
Vitamin K 0µg 2.4µg 2%
Sodium 3mg 19mg 1%
Vitamin C 0.7mg 0mg 1%
Vitamin B5 0.184mg 0.254mg 1%
Vitamin B6 0.101mg 0.118mg 1%
Net carbs 4.24g 28.5g N/A
Sugar 2.33g 1.76g N/A
Starch 0.25g 0%
Phosphorus 725mg 728mg 0%
Tryptophan 0.135mg 0.271mg 0%
Threonine 0.365mg 0.716mg 0%
Isoleucine 0.518mg 0.701mg 0%
Leucine 1.19mg 1.097mg 0%
Lysine 0.49mg 0.907mg 0%
Methionine 1.124mg 0.187mg 0%
Phenylalanine 0.639mg 0.869mg 0%
Valine 0.76mg 1.086mg 0%
Histidine 0.409mg 0.312mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Cocoa bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Brazil nut
20%
Cocoa bean
Minerals Daily Need Coverage Score
1208%
Brazil nut
343%
Cocoa bean

Comparison summary

Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated fat?
Cocoa bean
Cocoa bean is lower in Saturated fat (difference - 8.374g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 10)
Which food is cheaper?
Cocoa bean
Cocoa bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 16mg)
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

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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.