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  6. Brazil nut vs. Salmon

Brazil nut vs. Salmon — In-Depth Nutrition Comparison

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A recap on differences between Brazil nut and Salmon

  • Brazil nut is higher in Selenium, Copper, Magnesium, Phosphorus, and Manganese, yet Salmon is higher in Vitamin B12, Vitamin D, Vitamin B3, and Vitamin B6.
  • Brazil nut covers your daily Selenium needs 3410% more than Salmon.
  • Brazil nut contains 76 times more Manganese than Salmon. While Brazil nut contains 1.223mg of Manganese, Salmon contains only 0.016mg.
  • The amount of Saturated Fat in Salmon is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Brazil nut vs Salmon 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
10
:
0
Salmon
Salmon
Contains more Calcium +966.7%
Contains more Iron +614.7%
Contains more Magnesium +1153.3%
Contains more Phosphorus +187.7%
Contains more Potassium +71.6%
Contains less Sodium -95.1%
Contains more Zinc +844.2%
Contains more Copper +3457.1%
Contains more Manganese +7543.8%
Contains more Selenium +4530.4%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +966.7%
Contains more Iron +614.7%
Contains more Magnesium +1153.3%
Contains more Phosphorus +187.7%
Contains more Potassium +71.6%
Contains less Sodium -95.1%
Contains more Zinc +844.2%
Contains more Copper +3457.1%
Contains more Manganese +7543.8%
Contains more Selenium +4530.4%

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
2
:
10
Salmon
Salmon
Contains more Vitamin E +395.6%
Contains more Vitamin B1 +81.5%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +428.6%
Contains more Vitamin B2 +285.7%
Contains more Vitamin B3 +2627.1%
Contains more Vitamin B5 +701.6%
Contains more Vitamin B6 +540.6%
Contains more Folate +54.5%
Contains more Vitamin B12 +∞%
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%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin E +395.6%
Contains more Vitamin B1 +81.5%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +428.6%
Contains more Vitamin B2 +285.7%
Contains more Vitamin B3 +2627.1%
Contains more Vitamin B5 +701.6%
Contains more Vitamin B6 +540.6%
Contains more Folate +54.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
3
:
2
Salmon
Salmon
Contains more Fats +443.3%
Contains more Carbs +∞%
Contains more Other +327.5%
Contains more Protein +54.3%
Contains more Water +1793.3%
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
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Fats +443.3%
Contains more Carbs +∞%
Contains more Other +327.5%
Contains more Protein +54.3%
Contains more Water +1793.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
1
Salmon
Salmon
Contains more Monounsaturated Fat +471.1%
Contains more Polyunsaturated fat +435.9%
Contains less Saturated Fat -85.1%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains more Monounsaturated Fat +471.1%
Contains more Polyunsaturated fat +435.9%
Contains less Saturated Fat -85.1%

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 Salmon
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Brazil nut Salmon Opinion
Net carbs 4.24g 0g Brazil nut
Protein 14.32g 22.1g Salmon
Fats 67.1g 12.35g Brazil nut
Carbs 11.74g 0g Brazil nut
Calories 659kcal 206kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g 0g Salmon
Fiber 7.5g 0g Brazil nut
Calcium 160mg 15mg Brazil nut
Iron 2.43mg 0.34mg Brazil nut
Magnesium 376mg 30mg Brazil nut
Phosphorus 725mg 252mg Brazil nut
Potassium 659mg 384mg Brazil nut
Sodium 3mg 61mg Brazil nut
Zinc 4.06mg 0.43mg Brazil nut
Copper 1.743mg 0.049mg Brazil nut
Manganese 1.223mg 0.016mg Brazil nut
Selenium 1917µg 41.4µg Brazil nut
Vitamin A 0IU 230IU Salmon
Vitamin A RAE 0µg 69µg Salmon
Vitamin E 5.65mg 1.14mg Brazil nut
Vitamin D 0IU 526IU Salmon
Vitamin D 0µg 13.1µg Salmon
Vitamin C 0.7mg 3.7mg Salmon
Vitamin B1 0.617mg 0.34mg Brazil nut
Vitamin B2 0.035mg 0.135mg Salmon
Vitamin B3 0.295mg 8.045mg Salmon
Vitamin B5 0.184mg 1.475mg Salmon
Vitamin B6 0.101mg 0.647mg Salmon
Folate 22µg 34µg Salmon
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 0µg 0.1µg Salmon
Tryptophan 0.135mg 0.248mg Salmon
Threonine 0.365mg 0.969mg Salmon
Isoleucine 0.518mg 1.018mg Salmon
Leucine 1.19mg 1.796mg Salmon
Lysine 0.49mg 2.03mg Salmon
Methionine 1.124mg 0.654mg Brazil nut
Phenylalanine 0.639mg 0.863mg Salmon
Valine 0.76mg 1.139mg Salmon
Histidine 0.409mg 0.651mg Salmon
Cholesterol 0mg 63mg Brazil nut
Saturated Fat 16.134g 2.397g Salmon
Omega-3 - DHA 0g 1.457g Salmon
Omega-3 - EPA 0g 0.69g Salmon
Omega-3 - DPA 0g 0.17g Salmon
Monounsaturated Fat 23.879g 4.181g Brazil nut
Polyunsaturated fat 24.399g 4.553g 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 Salmon
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
110%
Salmon
Minerals Daily Need Coverage Score
1208%
Brazil nut
44%
Salmon

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 13.737g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 58mg)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 63mg)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $9.6)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.