Brazil nut vs. Spelt — In-Depth Nutrition Comparison
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How are brazil nut and spelt different?
- Brazil nut is richer in selenium, copper, magnesium, phosphorus, vitamin E, and vitamin B1, while spelt is higher in manganese, vitamin B3, and iron.
- Brazil nut covers your daily need for selenium, 3464% more than spelt.
- Brazil nut contains 40 times more saturated fat than spelt. Brazil nut contains 16.134g of saturated fat, while spelt contains 0.406g.
- Spelt has a higher glycemic index (63) than brazil nut (10).
Nuts, brazilnuts, dried, unblanched and Spelt, uncooked types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +176.5% |
| Contains more CalciumCalcium | +492.6% |
| Contains more PotassiumPotassium | +69.8% |
| Contains more CopperCopper | +241.1% |
| Contains more ZincZinc | +23.8% |
| Contains more PhosphorusPhosphorus | +80.8% |
| Contains less SodiumSodium | -62.5% |
| Contains more SeleniumSelenium | +16284.6% |
| Contains more IronIron | +82.7% |
| Contains more ManganeseManganese | +143.9% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +615.2% |
| Contains more Vitamin B1Vitamin B1 | +69.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +222.9% |
| Contains more Vitamin B3Vitamin B3 | +2219.7% |
| Contains more Vitamin B5Vitamin B5 | +480.4% |
| Contains more Vitamin B6Vitamin B6 | +127.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +104.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 11.7µg | 3464% |
| Polyunsaturated fat | 24.399g | 1.258g | 154% |
| Copper | 1.743mg | 0.511mg | 137% |
| Fats | 67.1g | 2.43g | 99% |
| Manganese | 1.223mg | 2.983mg | 77% |
| Saturated fat | 16.134g | 0.406g | 71% |
| Monounsaturated fat | 23.879g | 0.445g | 59% |
| Magnesium | 376mg | 136mg | 57% |
| Phosphorus | 725mg | 401mg | 46% |
| Vitamin B3 | 0.295mg | 6.843mg | 41% |
| Vitamin E | 5.65mg | 0.79mg | 32% |
| Iron | 2.43mg | 4.44mg | 25% |
| Starch | 0.25g | 53.92g | 22% |
| Vitamin B1 | 0.617mg | 0.364mg | 21% |
| Carbs | 11.74g | 70.19g | 19% |
| Vitamin B5 | 0.184mg | 1.068mg | 18% |
| Calories | 659kcal | 338kcal | 16% |
| Fiber | 7.5g | 10.7g | 13% |
| Calcium | 160mg | 27mg | 13% |
| Vitamin B6 | 0.101mg | 0.23mg | 10% |
| Potassium | 659mg | 388mg | 8% |
| Zinc | 4.06mg | 3.28mg | 7% |
| Vitamin B2 | 0.035mg | 0.113mg | 6% |
| Folate | 22µg | 45µg | 6% |
| Choline | 28.8mg | 5% | |
| Vitamin K | 0µg | 3.6µg | 3% |
| Vitamin C | 0.7mg | 0mg | 1% |
| Protein | 14.32g | 14.57g | 1% |
| Net carbs | 4.24g | 59.49g | N/A |
| Sugar | 2.33g | 6.82g | N/A |
| Sodium | 3mg | 8mg | 0% |
| Tryptophan | 0.135mg | 0.132mg | 0% |
| Threonine | 0.365mg | 0.443mg | 0% |
| Isoleucine | 0.518mg | 0.552mg | 0% |
| Leucine | 1.19mg | 1.07mg | 0% |
| Lysine | 0.49mg | 0.409mg | 0% |
| Methionine | 1.124mg | 0.258mg | 0% |
| Phenylalanine | 0.639mg | 0.737mg | 0% |
| Valine | 0.76mg | 0.681mg | 0% |
| Histidine | 0.409mg | 0.36mg | 0% |
| Fructose | 0g | 0.24g | 0% |
| Omega-3 - ALA | 0.018g | 0.065g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.018g | 0g | N/A |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more FatsFats | +2661.3% |
| Contains more OtherOther | +91.1% |
| Contains more CarbsCarbs | +497.9% |
| Contains more WaterWater | +222.2% |
~equal in
Protein
~14.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains more Mono. FatMonounsaturated fat | +5266.1% |
| Contains more Poly. FatPolyunsaturated fat | +1839.5% |
| Contains less Sat. FatSaturated fat | -97.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
53.92 g
Sucrose:
0.59 g
Glucose:
0.84 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
5.15 g
Galactose:
0 g
| Contains more SucroseSucrose | +294.9% |
| Contains more StarchStarch | +21468% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g