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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.
Contains more Calcium +190.9%
Contains more Magnesium +1075%
Contains more Phosphorus +921.1%
Contains less Sodium -70%
Contains more Zinc +941%
Contains more Copper +408.2%
Contains more Manganese +420.4%
Contains more Selenium +87036.4%
Contains more Potassium +76.3%
Equal in Iron - 2.66
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +190.9%
Contains more Magnesium +1075%
Contains more Phosphorus +921.1%
Contains less Sodium -70%
Contains more Zinc +941%
Contains more Copper +408.2%
Contains more Manganese +420.4%
Contains more Selenium +87036.4%
Contains more Potassium +76.3%
Equal in Iron - 2.66

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.
:
Contains more Vitamin E +30.5%
Contains more Vitamin B1 +4013.3%
Contains more Folate +120%
Contains more Vitamin A +∞%
Contains more Vitamin C +42.9%
Contains more Vitamin B2 +111.4%
Contains more Vitamin B3 +777.6%
Contains more Vitamin B5 +180.4%
Contains more Vitamin B6 +41.6%
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 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin E +30.5%
Contains more Vitamin B1 +4013.3%
Contains more Folate +120%
Contains more Vitamin A +∞%
Contains more Vitamin C +42.9%
Contains more Vitamin B2 +111.4%
Contains more Vitamin B3 +777.6%
Contains more Vitamin B5 +180.4%
Contains more Vitamin B6 +41.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +322.4%
Contains more Fats +13056.9%
Contains more Other +33.1%
Contains more Carbs +433.6%
Contains more Water +803.2%
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 Protein +322.4%
Contains more Fats +13056.9%
Contains more Other +33.1%
Contains more Carbs +433.6%
Contains more Water +803.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +32168.9%
Contains more Polyunsaturated fat +32871.6%
Contains less Saturated Fat -99.9%
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +32168.9%
Contains more Polyunsaturated fat +32871.6%
Contains less Saturated Fat -99.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +40%
Contains more Sucrose +238.6%
Contains more Glucose +∞%
Contains more Fructose +∞%
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 Starch +40%
Contains more Sucrose +238.6%
Contains more Glucose +∞%
Contains more Fructose +∞%

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
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Dried fruit Opinion
Net carbs 4.24g 55.34g Dried fruit
Protein 14.32g 3.39g Brazil nut
Fats 67.1g 0.51g Brazil nut
Carbs 11.74g 62.64g Dried fruit
Calories 659kcal 241kcal Brazil nut
Starch 0.25g 0.35g Dried fruit
Fructose 0g 12.47g Dried fruit
Sugar 2.33g 53.44g Brazil nut
Fiber 7.5g 7.3g Brazil nut
Calcium 160mg 55mg Brazil nut
Iron 2.43mg 2.66mg Dried fruit
Magnesium 376mg 32mg Brazil nut
Phosphorus 725mg 71mg Brazil nut
Potassium 659mg 1162mg Dried fruit
Sodium 3mg 10mg Brazil nut
Zinc 4.06mg 0.39mg Brazil nut
Copper 1.743mg 0.343mg Brazil nut
Manganese 1.223mg 0.235mg Brazil nut
Selenium 1917µg 2.2µg Brazil nut
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 5.65mg 4.33mg Brazil nut
Vitamin C 0.7mg 1mg Dried fruit
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
Folate 22µg 10µg Brazil nut
Vitamin K 0µg 3.1µg Dried fruit
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
Saturated Fat 16.134g 0.017g Dried fruit
Monounsaturated Fat 23.879g 0.074g Brazil nut
Polyunsaturated fat 24.399g 0.074g 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 Dried fruit
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
38%
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 richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
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)

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.