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  6. Brazil nut vs. Quinoa

Brazil nut vs. Quinoa — In-Depth Nutrition Comparison

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A recap on differences between brazil nut and quinoa

  • Brazil nut is higher than quinoa in selenium, copper, phosphorus, magnesium, vitamin B1, vitamin E, zinc, manganese, and fiber.
  • Brazil nut covers your daily selenium needs 3480% more than quinoa.
  • Brazil nut contains 70 times more saturated fat than quinoa. While brazil nut contains 16.134g of saturated fat, quinoa contains only 0.231g.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Quinoa, cooked.

Infographic

Brazil nut vs Quinoa 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%
Quinoa
Quinoa
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more MagnesiumMagnesium +487.5%
Contains more CalciumCalcium +841.2%
Contains more PotassiumPotassium +283.1%
Contains more IronIron +63.1%
Contains more CopperCopper +807.8%
Contains more ZincZinc +272.5%
Contains more PhosphorusPhosphorus +377%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +93.8%
Contains more SeleniumSelenium +68364.3%

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%
Quinoa
Quinoa
4
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +796.8%
Contains more Vitamin B1Vitamin B1 +476.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +25.2%
Contains more Vitamin B2Vitamin B2 +214.3%
Contains more Vitamin B3Vitamin B3 +39.7%
Contains more Vitamin B6Vitamin B6 +21.8%
Contains more FolateFolate +90.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Quinoa DV% diff.
Selenium 1917µg 2.8µg 3480%
Copper 1.743mg 0.192mg 172%
Polyunsaturated fat 24.399g 1.078g 155%
Fats 67.1g 1.92g 100%
Phosphorus 725mg 152mg 82%
Magnesium 376mg 64mg 74%
Saturated fat 16.134g 0.231g 72%
Monounsaturated fat 23.879g 0.528g 58%
Vitamin B1 0.617mg 0.107mg 43%
Vitamin E 5.65mg 0.63mg 33%
Calories 659kcal 120kcal 27%
Zinc 4.06mg 1.09mg 27%
Manganese 1.223mg 0.631mg 26%
Protein 14.32g 4.4g 20%
Fiber 7.5g 2.8g 19%
Potassium 659mg 172mg 14%
Calcium 160mg 17mg 14%
Iron 2.43mg 1.49mg 12%
Starch 0.25g 17.63g 7%
Vitamin B2 0.035mg 0.11mg 6%
Folate 22µg 42µg 5%
Vitamin B5 0.184mg 4%
Carbs 11.74g 21.3g 3%
Vitamin B6 0.101mg 0.123mg 2%
Vitamin B3 0.295mg 0.412mg 1%
Choline 28.8mg 23mg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 18.5g N/A
Sugar 2.33g 0.87g N/A
Sodium 3mg 7mg 0%
Tryptophan 0.135mg 0.052mg 0%
Threonine 0.365mg 0.131mg 0%
Isoleucine 0.518mg 0.157mg 0%
Leucine 1.19mg 0.261mg 0%
Lysine 0.49mg 0.239mg 0%
Methionine 1.124mg 0.096mg 0%
Phenylalanine 0.639mg 0.185mg 0%
Valine 0.76mg 0.185mg 0%
Histidine 0.409mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A
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
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +225.5%
Contains more FatsFats +3394.8%
Contains more OtherOther +344.2%
Contains more CarbsCarbs +81.4%
Contains more WaterWater +1993.9%

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
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +4422.5%
Contains more Poly. FatPolyunsaturated fat +2163.4%
Contains less Sat. FatSaturated fat -98.6%

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
Quinoa
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +6952%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.