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Brazil nut vs. Omelette — In-Depth Nutrition Comparison

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How are brazil nut and omelette different?

  • Brazil nut is richer in selenium, copper, magnesium, phosphorus, manganese, and vitamin B1, while omelette is higher in choline and vitamin B12.
  • Brazil nut covers your daily need for selenium, 3439% more than omelette.
  • Brazil nut contains 51 times more manganese than omelette. Brazil nut contains 1.223mg of manganese, while omelette contains 0.024mg.
  • Omelette is lower in saturated fat.

Nuts, brazilnuts, dried, unblanched and Egg, whole, cooked, omelet types were used in this article.

Infographic

Brazil nut vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +3318.2%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +463.2%
Contains more IronIron +64.2%
Contains more CopperCopper +2666.7%
Contains more ZincZinc +272.5%
Contains more PhosphorusPhosphorus +334.1%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +4995.8%
Contains more SeleniumSelenium +7330.2%

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +338%
Contains more Vitamin B1Vitamin B1 +1714.7%
Contains more Vitamin B3Vitamin B3 +360.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1002.9%
Contains more Vitamin B5Vitamin B5 +600.5%
Contains more Vitamin B6Vitamin B6 +41.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +77.3%
Contains more CholineCholine +759.7%

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +35.5%
Contains more FatsFats +475.5%
Contains more CarbsCarbs +1734.4%
Contains more OtherOther +242%
Contains more WaterWater +2126%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated fat +393.1%
Contains more Poly. FatPolyunsaturated fat +799.7%
Contains less Sat. FatSaturated fat -79.4%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~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 Omelette
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Brazil nut Omelette DV% diff.
Selenium 1917µg 25.8µg 3439%
Copper 1.743mg 0.063mg 187%
Polyunsaturated fat 24.399g 2.712g 145%
Cholesterol 0mg 313mg 104%
Magnesium 376mg 11mg 87%
Fats 67.1g 11.66g 85%
Phosphorus 725mg 167mg 80%
Saturated fat 16.134g 3.319g 58%
Manganese 1.223mg 0.024mg 52%
Vitamin B1 0.617mg 0.034mg 49%
Monounsaturated fat 23.879g 4.843g 48%
Choline 28.8mg 247.6mg 40%
Vitamin B12 0µg 0.76µg 32%
Fiber 7.5g 0g 30%
Vitamin E 5.65mg 1.29mg 29%
Vitamin B2 0.035mg 0.386mg 27%
Zinc 4.06mg 1.09mg 27%
Calories 659kcal 154kcal 25%
Vitamin B5 0.184mg 1.289mg 22%
Vitamin A 0µg 172µg 19%
Potassium 659mg 117mg 16%
Iron 2.43mg 1.48mg 12%
Calcium 160mg 48mg 11%
Vitamin D 0µg 1.7µg 9%
Vitamin D 0IU 69IU 9%
Protein 14.32g 10.57g 8%
Sodium 3mg 155mg 7%
Folate 22µg 39µg 4%
Carbs 11.74g 0.64g 4%
Vitamin K 0µg 4.5µg 4%
Vitamin B6 0.101mg 0.143mg 3%
Vitamin B3 0.295mg 0.064mg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 0.64g N/A
Sugar 2.33g 0.31g N/A
Starch 0.25g 0%
Trans fat 0.709g N/A
Tryptophan 0.135mg 0.14mg 0%
Threonine 0.365mg 0.467mg 0%
Isoleucine 0.518mg 0.565mg 0%
Leucine 1.19mg 0.913mg 0%
Lysine 0.49mg 0.767mg 0%
Methionine 1.124mg 0.319mg 0%
Phenylalanine 0.639mg 0.572mg 0%
Valine 0.76mg 0.722mg 0%
Histidine 0.409mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0g 0.015g 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 Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
1208%
Brazil nut
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 2.02g)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 12.815g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 10)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $2.4)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 152mg)
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.