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  6. Brazil nut vs. Dried fruit

Brazil nut vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between Brazil nut and Dried fruit

  • Brazil nut has more Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Manganese, and Zinc, however, Dried fruit is richer in Vitamin A RAE, and Potassium.
  • Brazil nut covers your daily Selenium needs 3481% more than Dried fruit.
  • Dried fruit has 949 times less Saturated Fat than Brazil nut. Brazil nut has 16.134g of Saturated Fat, while Dried fruit has 0.017g.

Specific food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Apricots, dried, sulfured, uncooked.

Infographic

Brazil nut vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +1075%
Contains more CalciumCalcium +190.9%
Contains more CopperCopper +408.2%
Contains more ZincZinc +941%
Contains more PhosphorusPhosphorus +921.1%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +420.4%
Contains more SeleniumSelenium +87036.4%
Contains more PotassiumPotassium +76.3%
~equal in Iron ~2.66mg

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin EVitamin E +30.5%
Contains more Vitamin B1Vitamin B1 +4013.3%
Contains more FolateFolate +120%
Contains more CholineCholine +107.2%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +111.4%
Contains more Vitamin B3Vitamin B3 +777.6%
Contains more Vitamin B5Vitamin B5 +180.4%
Contains more Vitamin B6Vitamin B6 +41.6%
Contains more Vitamin KVitamin K +∞%
~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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +322.4%
Contains more FatsFats +13056.9%
Contains more OtherOther +33.1%
Contains more CarbsCarbs +433.6%
Contains more WaterWater +803.2%

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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +32168.9%
Contains more Poly. FatPolyunsaturated fat +32871.6%
Contains less Sat. FatSaturated Fat -99.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +40%
Contains more SucroseSucrose +238.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Dried fruit
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Dried fruit Opinion
Calories 659kcal 241kcal Brazil nut
Protein 14.32g 3.39g Brazil nut
Fats 67.1g 0.51g Brazil nut
Vitamin C 0.7mg 1mg Dried fruit
Net carbs 4.24g 55.34g Dried fruit
Carbs 11.74g 62.64g Dried fruit
Magnesium 376mg 32mg Brazil nut
Calcium 160mg 55mg Brazil nut
Potassium 659mg 1162mg Dried fruit
Iron 2.43mg 2.66mg Dried fruit
Sugar 2.33g 53.44g Brazil nut
Fiber 7.5g 7.3g Brazil nut
Copper 1.743mg 0.343mg Brazil nut
Zinc 4.06mg 0.39mg Brazil nut
Starch 0.25g 0.35g Dried fruit
Phosphorus 725mg 71mg Brazil nut
Sodium 3mg 10mg Brazil nut
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 5.65mg 4.33mg Brazil nut
Manganese 1.223mg 0.235mg Brazil nut
Selenium 1917µg 2.2µg Brazil nut
Vitamin B1 0.617mg 0.015mg Brazil nut
Vitamin B2 0.035mg 0.074mg Dried fruit
Vitamin B3 0.295mg 2.589mg Dried fruit
Vitamin B5 0.184mg 0.516mg Dried fruit
Vitamin B6 0.101mg 0.143mg Dried fruit
Vitamin K 0µg 3.1µg Dried fruit
Folate 22µg 10µg Brazil nut
Choline 28.8mg 13.9mg Brazil nut
Saturated Fat 16.134g 0.017g Dried fruit
Monounsaturated Fat 23.879g 0.074g Brazil nut
Polyunsaturated fat 24.399g 0.074g Brazil nut
Tryptophan 0.135mg 0.016mg Brazil nut
Threonine 0.365mg 0.073mg Brazil nut
Isoleucine 0.518mg 0.063mg Brazil nut
Leucine 1.19mg 0.105mg Brazil nut
Lysine 0.49mg 0.083mg Brazil nut
Methionine 1.124mg 0.015mg Brazil nut
Phenylalanine 0.639mg 0.062mg Brazil nut
Valine 0.76mg 0.078mg Brazil nut
Histidine 0.409mg 0.047mg Brazil nut
Fructose 0g 12.47g Dried fruit
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Dried fruit
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
36%
Dried fruit
Minerals Daily Need Coverage Score
1208%
Brazil nut
44%
Dried fruit

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 16.117g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $1.4)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 51.11g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 21)
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

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.