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  6. Brazil nut vs. Wafer

Brazil nut vs. Wafer — In-Depth Nutrition Comparison

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A recap on differences between Brazil nut and Wafer

  • Brazil nut is higher than Wafer in Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Vitamin E , Zinc, and Manganese.
  • Brazil nut covers your daily Selenium needs 3475% more than Wafer.
  • Brazil nut contains 8 times more Vitamin E than Wafer. While Brazil nut contains 5.65mg of Vitamin E , Wafer contains only 0.72mg.
  • The amount of Saturated Fat in Wafer is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Cookies, chocolate wafers.

Infographic

Brazil nut vs Wafer 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.
Brazil nut
Brazil nut
9
:
1
Wafer
Wafer
Contains more Calcium +416.1%
Contains more Magnesium +609.4%
Contains more Phosphorus +449.2%
Contains more Potassium +213.8%
Contains less Sodium -99.5%
Contains more Zinc +272.5%
Contains more Copper +276.5%
Contains more Manganese +75.7%
Contains more Selenium +33531.6%
Contains more Iron +65%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +416.1%
Contains more Magnesium +609.4%
Contains more Phosphorus +449.2%
Contains more Potassium +213.8%
Contains less Sodium -99.5%
Contains more Zinc +272.5%
Contains more Copper +276.5%
Contains more Manganese +75.7%
Contains more Selenium +33531.6%
Contains more Iron +65%

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.
Brazil nut
Brazil nut
4
:
7
Wafer
Wafer
Contains more Vitamin E +684.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +203.9%
Contains more Vitamin B6 +98%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +660%
Contains more Vitamin B3 +868.8%
Contains more Vitamin B5 +107.1%
Contains more Folate +113.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Brazil nut
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%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin E +684.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +203.9%
Contains more Vitamin B6 +98%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +660%
Contains more Vitamin B3 +868.8%
Contains more Vitamin B5 +107.1%
Contains more Folate +113.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
3
:
2
Wafer
Wafer
Contains more Protein +117%
Contains more Fats +372.5%
Contains more Other +71%
Contains more Carbs +519.3%
Contains more Water +31.6%
Brazil nut
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
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Protein +117%
Contains more Fats +372.5%
Contains more Other +71%
Contains more Carbs +519.3%
Contains more Water +31.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
1
Wafer
Wafer
Contains more Monounsaturated Fat +390.8%
Contains more Polyunsaturated fat +487.5%
Contains less Saturated Fat -73.7%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains more Monounsaturated Fat +390.8%
Contains more Polyunsaturated fat +487.5%
Contains less Saturated Fat -73.7%

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 Wafer
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Wafer Opinion
Net carbs 4.24g 69.3g Wafer
Protein 14.32g 6.6g Brazil nut
Fats 67.1g 14.2g Brazil nut
Carbs 11.74g 72.7g Wafer
Calories 659kcal 433kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g 37.43g Brazil nut
Fiber 7.5g 3.4g Brazil nut
Calcium 160mg 31mg Brazil nut
Iron 2.43mg 4.01mg Wafer
Magnesium 376mg 53mg Brazil nut
Phosphorus 725mg 132mg Brazil nut
Potassium 659mg 210mg Brazil nut
Sodium 3mg 580mg Brazil nut
Zinc 4.06mg 1.09mg Brazil nut
Copper 1.743mg 0.463mg Brazil nut
Manganese 1.223mg 0.696mg Brazil nut
Selenium 1917µg 5.7µg Brazil nut
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 5.65mg 0.72mg Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.203mg Brazil nut
Vitamin B2 0.035mg 0.266mg Wafer
Vitamin B3 0.295mg 2.858mg Wafer
Vitamin B5 0.184mg 0.381mg Wafer
Vitamin B6 0.101mg 0.051mg Brazil nut
Folate 22µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 0µg 2.4µg Wafer
Tryptophan 0.135mg 0.096mg Brazil nut
Threonine 0.365mg 0.22mg Brazil nut
Isoleucine 0.518mg 0.261mg Brazil nut
Leucine 1.19mg 0.447mg Brazil nut
Lysine 0.49mg 0.281mg Brazil nut
Methionine 1.124mg 0.105mg Brazil nut
Phenylalanine 0.639mg 0.308mg Brazil nut
Valine 0.76mg 0.323mg Brazil nut
Histidine 0.409mg 0.128mg Brazil nut
Cholesterol 0mg 2mg Brazil nut
Saturated Fat 16.134g 4.241g Wafer
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 23.879g 4.865g Brazil nut
Polyunsaturated fat 24.399g 4.153g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Brazil nut
22%
Wafer
Minerals Daily Need Coverage Score
1208%
Brazil nut
65%
Wafer

Comparison summary

Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 11.893g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $3.4)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 35.1g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 577mg)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
?
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

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.