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Brazil nut vs. Espresso — In-Depth Nutrition Comparison

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How are brazil nut and espresso different?

  • Brazil nut is richer in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, vitamin E, and zinc, while espresso is higher in vitamin B3.
  • Brazil nut covers your daily need for selenium, 3485% more than espresso.
  • Brazil nut contains 617 times more vitamin B1 than espresso. Brazil nut contains 0.617mg of vitamin B1, while espresso contains 0.001mg.
  • Espresso is lower in saturated fat.

Nuts, brazilnuts, dried, unblanched and Beverages, coffee, brewed, espresso, restaurant-prepared types were used in this article.

Infographic

Brazil nut vs Espresso 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 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 0%
Contains more MagnesiumMagnesium +370%
Contains more CalciumCalcium +7900%
Contains more PotassiumPotassium +473%
Contains more IronIron +1769.2%
Contains more CopperCopper +3386%
Contains more ZincZinc +8020%
Contains more PhosphorusPhosphorus +10257.1%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +2346%
Contains more SeleniumSelenium +∞%

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 0.67% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin EVitamin E +56400%
Contains more Vitamin B1Vitamin B1 +61600%
Contains more Vitamin B5Vitamin B5 +557.1%
Contains more Vitamin B6Vitamin B6 +4950%
Contains more FolateFolate +2100%
Contains more CholineCholine +1007.7%
Contains more Vitamin B2Vitamin B2 +405.7%
Contains more Vitamin B3Vitamin B3 +1665.1%
Contains more Vitamin KVitamin K +∞%
~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
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 g
Contains more ProteinProtein +11833.3%
Contains more FatsFats +37177.8%
Contains more CarbsCarbs +603%
Contains more OtherOther +1387%
Contains more WaterWater +2759.6%

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
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +26420.7%
Contains less Sat. FatSaturated fat -99.4%

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

All nutrients comparison - raw data values

Nutrient Brazil nut Espresso DV% diff.
Selenium 1917µg 0µg 3485%
Copper 1.743mg 0.05mg 188%
Polyunsaturated fat 24.399g 0.092g 162%
Phosphorus 725mg 7mg 103%
Fats 67.1g 0.18g 103%
Saturated fat 16.134g 0.092g 73%
Magnesium 376mg 80mg 70%
Monounsaturated fat 23.879g 0g 60%
Caffeine 0mg 212mg 53%
Vitamin B1 0.617mg 0.001mg 51%
Manganese 1.223mg 0.05mg 51%
Vitamin E 5.65mg 0.01mg 38%
Zinc 4.06mg 0.05mg 36%
Calories 659kcal 9kcal 33%
Vitamin B3 0.295mg 5.207mg 31%
Fiber 7.5g 0g 30%
Iron 2.43mg 0.13mg 29%
Protein 14.32g 0.12g 28%
Potassium 659mg 115mg 16%
Calcium 160mg 2mg 16%
Vitamin B2 0.035mg 0.177mg 11%
Vitamin B6 0.101mg 0.002mg 8%
Folate 22µg 1µg 5%
Choline 28.8mg 2.6mg 5%
Carbs 11.74g 1.67g 3%
Vitamin B5 0.184mg 0.028mg 3%
Vitamin C 0.7mg 0.2mg 1%
Net carbs 4.24g 1.67g N/A
Sugar 2.33g 0g N/A
Starch 0.25g 0%
Sodium 3mg 14mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g 0g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0g 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 Espresso
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
11%
Espresso
Minerals Daily Need Coverage Score
1208%
Brazil nut
10%
Espresso

Comparison summary

Which food is lower in Sugar?
Espresso
Espresso is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Espresso
Espresso is lower in Saturated fat (difference - 16.042g)
Which food is lower in glycemic index?
Espresso
Espresso is lower in glycemic index (difference - 10)
Which food is cheaper?
Espresso
Espresso is cheaper (difference - $2.4)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 11mg)
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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.