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  6. Brazil nut vs. Olive oil

Brazil nut vs. Olive oil — In-Depth Nutrition Comparison

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Differences between Brazil nut and Olive oil

  • Brazil nut has more Selenium, Copper, Phosphorus, Magnesium, Manganese, Vitamin B1, Zinc, and Fiber, while Olive oil has more Vitamin E , and Vitamin K.
  • Brazil nut's daily need coverage for Selenium is 3485% higher.

The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Oil, olive, salad or cooking.

Infographic

Brazil nut vs Olive oil 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
9
:
1
Olive oil
Olive oil
Contains more Calcium +15900%
Contains more Iron +333.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +65800%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -33.3%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +15900%
Contains more Iron +333.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +65800%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -33.3%

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
7
:
2
Olive oil
Olive oil
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +154%
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%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +154%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
4
:
1
Olive oil
Olive oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +49%
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
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +49%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
1
:
2
Olive oil
Olive oil
Contains more Polyunsaturated fat +131.9%
Contains less Saturated Fat -14.4%
Contains more Monounsaturated Fat +205.5%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains more Polyunsaturated fat +131.9%
Contains less Saturated Fat -14.4%
Contains more Monounsaturated Fat +205.5%

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 Olive oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Olive oil Opinion
Net carbs 4.24g 0g Brazil nut
Protein 14.32g 0g Brazil nut
Fats 67.1g 100g Olive oil
Carbs 11.74g 0g Brazil nut
Calories 659kcal 884kcal Olive oil
Starch 0.25g Brazil nut
Sugar 2.33g 0g Olive oil
Fiber 7.5g 0g Brazil nut
Calcium 160mg 1mg Brazil nut
Iron 2.43mg 0.56mg Brazil nut
Magnesium 376mg 0mg Brazil nut
Phosphorus 725mg 0mg Brazil nut
Potassium 659mg 1mg Brazil nut
Sodium 3mg 2mg Olive oil
Zinc 4.06mg 0mg Brazil nut
Copper 1.743mg 0mg Brazil nut
Manganese 1.223mg 0mg Brazil nut
Selenium 1917µg 0µg Brazil nut
Vitamin E 5.65mg 14.35mg Olive oil
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0mg Brazil nut
Vitamin B2 0.035mg 0mg Brazil nut
Vitamin B3 0.295mg 0mg Brazil nut
Vitamin B5 0.184mg 0mg Brazil nut
Vitamin B6 0.101mg 0mg Brazil nut
Folate 22µg 0µg Brazil nut
Vitamin K 0µg 60.2µg Olive oil
Tryptophan 0.135mg 0mg Brazil nut
Threonine 0.365mg 0mg Brazil nut
Isoleucine 0.518mg 0mg Brazil nut
Leucine 1.19mg 0mg Brazil nut
Lysine 0.49mg 0mg Brazil nut
Methionine 1.124mg 0mg Brazil nut
Phenylalanine 0.639mg 0mg Brazil nut
Valine 0.76mg 0mg Brazil nut
Histidine 0.409mg 0mg Brazil nut
Saturated Fat 16.134g 13.808g Olive oil
Monounsaturated Fat 23.879g 72.961g Olive oil
Polyunsaturated fat 24.399g 10.523g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Olive oil
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
36%
Olive oil
Minerals Daily Need Coverage Score
1208%
Brazil nut
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Olive oil
Olive oil is lower in Saturated Fat (difference - 2.326g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 10)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $2)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
Brazil nut
Brazil nut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.