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Brazil nut vs. Hazelnut — In-Depth Nutrition Comparison

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How are Brazil nut and Hazelnut different?

  • Brazil nut is richer in Selenium, Phosphorus, and Magnesium, while Hazelnut is higher in Manganese, Vitamin E , Vitamin B6, Iron, Folate, and Vitamin B5.
  • Brazil nut covers your daily need of Selenium 3481% more than Hazelnut.
  • Brazil nut contains 4 times more Saturated Fat than Hazelnut. Brazil nut contains 16.134g of Saturated Fat, while Hazelnut contains 4.464g.

Nuts, brazilnuts, dried, unblanched and Nuts, hazelnuts or filberts types were used in this article.

Infographic

Brazil nut vs Hazelnut 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 +40.4%
Contains more Magnesium +130.7%
Contains more Phosphorus +150%
Contains more Zinc +65.7%
Contains more Selenium +79775%
Contains more Iron +93.4%
Contains less Sodium -100%
Contains more Manganese +404.9%
Equal in Potassium - 680
Equal in Copper - 1.725
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 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Calcium +40.4%
Contains more Magnesium +130.7%
Contains more Phosphorus +150%
Contains more Zinc +65.7%
Contains more Selenium +79775%
Contains more Iron +93.4%
Contains less Sodium -100%
Contains more Manganese +404.9%
Equal in Potassium - 680
Equal in Copper - 1.725

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 A +∞%
Contains more Vitamin E +166%
Contains more Vitamin C +800%
Contains more Vitamin B2 +222.9%
Contains more Vitamin B3 +510.2%
Contains more Vitamin B5 +398.9%
Contains more Vitamin B6 +457.4%
Contains more Folate +413.6%
Contains more Choline +58.3%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.643
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 16% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 25% 36%
Contains more Vitamin A +∞%
Contains more Vitamin E +166%
Contains more Vitamin C +800%
Contains more Vitamin B2 +222.9%
Contains more Vitamin B3 +510.2%
Contains more Vitamin B5 +398.9%
Contains more Vitamin B6 +457.4%
Contains more Folate +413.6%
Contains more Choline +58.3%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.643

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +10.5%
Contains more Other +49.3%
Contains more Carbs +42.2%
Contains more Water +55.3%
Equal in Protein - 14.95
Equal in Fats - 60.75
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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more Fats +10.5%
Contains more Other +49.3%
Contains more Carbs +42.2%
Contains more Water +55.3%
Equal in Protein - 14.95
Equal in Fats - 60.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +208.1%
Contains less Saturated Fat -72.3%
Contains more Monounsaturated Fat +91.2%
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains more Polyunsaturated fat +208.1%
Contains less Saturated Fat -72.3%
Contains more Monounsaturated Fat +91.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +92%
Contains more Sucrose +80.3%
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
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +92%
Contains more Sucrose +80.3%
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 Hazelnut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Hazelnut Opinion
Net carbs 4.24g 7g Hazelnut
Protein 14.32g 14.95g Hazelnut
Fats 67.1g 60.75g Brazil nut
Carbs 11.74g 16.7g Hazelnut
Calories 659kcal 628kcal Brazil nut
Starch 0.25g 0.48g Hazelnut
Fructose 0g 0.07g Hazelnut
Sugar 2.33g 4.34g Brazil nut
Fiber 7.5g 9.7g Hazelnut
Calcium 160mg 114mg Brazil nut
Iron 2.43mg 4.7mg Hazelnut
Magnesium 376mg 163mg Brazil nut
Phosphorus 725mg 290mg Brazil nut
Potassium 659mg 680mg Hazelnut
Sodium 3mg 0mg Hazelnut
Zinc 4.06mg 2.45mg Brazil nut
Copper 1.743mg 1.725mg Brazil nut
Manganese 1.223mg 6.175mg Hazelnut
Selenium 1917µg 2.4µg Brazil nut
Vitamin A 0IU 20IU Hazelnut
Vitamin A RAE 0µg 1µg Hazelnut
Vitamin E 5.65mg 15.03mg Hazelnut
Vitamin C 0.7mg 6.3mg Hazelnut
Vitamin B1 0.617mg 0.643mg Hazelnut
Vitamin B2 0.035mg 0.113mg Hazelnut
Vitamin B3 0.295mg 1.8mg Hazelnut
Vitamin B5 0.184mg 0.918mg Hazelnut
Vitamin B6 0.101mg 0.563mg Hazelnut
Folate 22µg 113µg Hazelnut
Choline 28.8mg 45.6mg Hazelnut
Vitamin K 0µg 14.2µg Hazelnut
Tryptophan 0.135mg 0.193mg Hazelnut
Threonine 0.365mg 0.497mg Hazelnut
Isoleucine 0.518mg 0.545mg Hazelnut
Leucine 1.19mg 1.063mg Brazil nut
Lysine 0.49mg 0.42mg Brazil nut
Methionine 1.124mg 0.221mg Brazil nut
Phenylalanine 0.639mg 0.663mg Hazelnut
Valine 0.76mg 0.701mg Brazil nut
Histidine 0.409mg 0.432mg Hazelnut
Saturated Fat 16.134g 4.464g Hazelnut
Monounsaturated Fat 23.879g 45.652g Hazelnut
Polyunsaturated fat 24.399g 7.92g 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 Hazelnut
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
27%
Brazil nut
67%
Hazelnut
Minerals Daily Need Coverage Score
1208%
Brazil nut
197%
Hazelnut

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 11.67g)
Which food is cheaper?
Hazelnut
Hazelnut is cheaper (difference - $0.2)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 5)
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.