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Brazil nut vs. Peanut — In-Depth Nutrition Comparison

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A recap on the differences between brazil nut and peanuts

  • Brazil nut is higher in selenium, copper, phosphorus, and magnesium, yet peanuts are higher in vitamin B3, folate, vitamin B5, manganese, and iron.
  • Brazil nut covers your daily selenium needs 3472% more than peanuts.
  • Brazil nut contains 3 times more saturated fat than peanuts. While brazil nut contains 16.134g of saturated fat, peanuts contain only 6.279g.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Peanuts, all types, raw.

Infographic

Brazil nut vs Peanut 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%
Peanut
Peanut
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more MagnesiumMagnesium +123.8%
Contains more CalciumCalcium +73.9%
Contains more CopperCopper +52.4%
Contains more ZincZinc +24.2%
Contains more PhosphorusPhosphorus +92.8%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +26525%
Contains more IronIron +88.5%
Contains more ManganeseManganese +58.1%
~equal in Potassium ~705mg

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%
Peanut
Peanut
7
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% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +47.4%
Contains more Vitamin B2Vitamin B2 +285.7%
Contains more Vitamin B3Vitamin B3 +3990.2%
Contains more Vitamin B5Vitamin B5 +860.3%
Contains more Vitamin B6Vitamin B6 +244.6%
Contains more FolateFolate +990.9%
Contains more CholineCholine +82.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.64mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Peanut DV% diff.
Selenium 1917µg 7.2µg 3472%
Vitamin B3 0.295mg 12.066mg 74%
Copper 1.743mg 1.144mg 67%
Polyunsaturated fat 24.399g 15.558g 59%
Folate 22µg 240µg 55%
Magnesium 376mg 168mg 50%
Phosphorus 725mg 376mg 50%
Saturated fat 16.134g 6.279g 45%
Vitamin B5 0.184mg 1.767mg 32%
Manganese 1.223mg 1.934mg 31%
Iron 2.43mg 4.58mg 27%
Fats 67.1g 49.24g 27%
Protein 14.32g 25.8g 23%
Vitamin B6 0.101mg 0.348mg 19%
Vitamin E 5.65mg 8.33mg 18%
Vitamin B2 0.035mg 0.135mg 8%
Zinc 4.06mg 3.27mg 7%
Calcium 160mg 92mg 7%
Calories 659kcal 567kcal 5%
Fiber 7.5g 8.5g 4%
Choline 28.8mg 52.5mg 4%
Vitamin B1 0.617mg 0.64mg 2%
Sodium 3mg 18mg 1%
Potassium 659mg 705mg 1%
Carbs 11.74g 16.13g 1%
Monounsaturated fat 23.879g 24.426g 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 7.63g N/A
Sugar 2.33g 4.72g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.25mg 0%
Threonine 0.365mg 0.883mg 0%
Isoleucine 0.518mg 0.907mg 0%
Leucine 1.19mg 1.672mg 0%
Lysine 0.49mg 0.926mg 0%
Methionine 1.124mg 0.317mg 0%
Phenylalanine 0.639mg 1.377mg 0%
Valine 0.76mg 1.082mg 0%
Histidine 0.409mg 0.652mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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
Peanut
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more FatsFats +36.3%
Contains more OtherOther +46.8%
Contains more ProteinProtein +80.2%
Contains more CarbsCarbs +37.4%
Contains more WaterWater +90.1%

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
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains more Poly. FatPolyunsaturated fat +56.8%
Contains less Sat. FatSaturated fat -61.1%
~equal in Monounsaturated fat ~24.426g

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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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.