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Brazil nut vs Peanut - In-Depth Nutrition Comparison

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A recap on differences between Brazil nut and Peanut

  • Brazil nut is higher in Selenium, Copper, Phosphorus, and Magnesium, yet Peanut is higher in Vitamin B3, Folate, Vitamin B5, Manganese, and Iron.
  • Brazil nut covers your daily Selenium needs 3472% more than Peanut.
  • Brazil nut contains 3 times more Saturated Fat than Peanut. While Brazil nut contains 16.134g of Saturated Fat, Peanut contains 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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +73.9%
Contains more Magnesium +123.8%
Contains more Phosphorus +92.8%
Contains less Sodium -83.3%
Contains more Zinc +24.2%
Contains more Copper +52.4%
Contains more Iron +88.5%
Equal in Potassium - 705
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
Contains more Calcium +73.9%
Contains more Magnesium +123.8%
Contains more Phosphorus +92.8%
Contains less Sodium -83.3%
Contains more Zinc +24.2%
Contains more Copper +52.4%
Contains more Iron +88.5%
Equal in Potassium - 705

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Peanut
Contains more Vitamin C +∞%
Contains more Vitamin E +47.4%
Contains more Vitamin B2 +285.7%
Contains more Vitamin B3 +3990.2%
Contains more Vitamin B5 +860.3%
Contains more Vitamin B6 +244.6%
Contains more Folate +990.9%
Equal in Vitamin B1 - 0.64
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin E +47.4%
Contains more Vitamin B2 +285.7%
Contains more Vitamin B3 +3990.2%
Contains more Vitamin B5 +860.3%
Contains more Vitamin B6 +244.6%
Contains more Folate +990.9%
Equal in Vitamin B1 - 0.64

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brazil nut Peanut
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Peanut Opinion
Net carbs 4.24g 7.63g Peanut
Protein 14.32g 25.8g Peanut
Fats 67.1g 49.24g Brazil nut
Carbs 11.74g 16.13g Peanut
Calories 659kcal 567kcal Brazil nut
Starch 0.25g g Brazil nut
Fructose 0g g Brazil nut
Sugar 2.33g 4.72g Brazil nut
Fiber 7.5g 8.5g Peanut
Calcium 160mg 92mg Brazil nut
Iron 2.43mg 4.58mg Peanut
Magnesium 376mg 168mg Brazil nut
Phosphorus 725mg 376mg Brazil nut
Potassium 659mg 705mg Peanut
Sodium 3mg 18mg Brazil nut
Zinc 4.06mg 3.27mg Brazil nut
Copper 1.743mg 1.144mg Brazil nut
Vitamin A 0IU 0IU
Vitamin E 5.65mg 8.33mg Peanut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.64mg Peanut
Vitamin B2 0.035mg 0.135mg Peanut
Vitamin B3 0.295mg 12.066mg Peanut
Vitamin B5 0.184mg 1.767mg Peanut
Vitamin B6 0.101mg 0.348mg Peanut
Folate 22µg 240µg Peanut
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.135mg 0.25mg Peanut
Threonine 0.365mg 0.883mg Peanut
Isoleucine 0.518mg 0.907mg Peanut
Leucine 1.19mg 1.672mg Peanut
Lysine 0.49mg 0.926mg Peanut
Methionine 1.124mg 0.317mg Brazil nut
Phenylalanine 0.639mg 1.377mg Peanut
Valine 0.76mg 1.082mg Peanut
Histidine 0.409mg 0.652mg Peanut
Cholesterol 0mg 0mg
Trans Fat g 0g Brazil nut
Saturated Fat 16.134g 6.279g Peanut
Monounsaturated Fat 23.879g 24.426g Peanut
Polyunsaturated fat 24.399g 15.558g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Peanut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Brazil nut
79
Peanut
Mineral Summary Score
184
Brazil nut
127
Peanut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
86%
Brazil nut
155%
Peanut
Carbohydrates
12%
Brazil nut
16%
Peanut
Fats
310%
Brazil nut
227%
Peanut

Comparison summary

Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 9.855g)
Which food is cheaper?
Peanut
Peanut is cheaper (difference - $0.6)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 2.39g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.