Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Brazil nut
  5. Compare
  6. Brazil nut vs. Wakame

Brazil nut vs. Wakame — In-Depth Nutrition Comparison

Compare

What are the differences between Brazil nut and Wakame?

  • Brazil nut is higher in Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Zinc, and Vitamin E , however, Wakame is richer in Folate.
  • Brazil nut's daily need coverage for Selenium is 3484% more.
  • Wakame contains 124 times less Saturated Fat than Brazil nut. Brazil nut contains 16.134g of Saturated Fat, while Wakame contains 0.13g.

We used Nuts, brazilnuts, dried, unblanched and Seaweed, wakame, raw types in this article.

Infographic

Brazil nut vs Wakame 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
Wakame
Wakame
Contains more Iron +11.5%
Contains more Magnesium +251.4%
Contains more Phosphorus +806.3%
Contains more Potassium +1218%
Contains less Sodium -99.7%
Contains more Zinc +968.4%
Contains more Copper +513.7%
Contains more Selenium +273757.1%
Contains more Manganese +14.5%
Equal in Calcium - 150
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Iron +11.5%
Contains more Magnesium +251.4%
Contains more Phosphorus +806.3%
Contains more Potassium +1218%
Contains less Sodium -99.7%
Contains more Zinc +968.4%
Contains more Copper +513.7%
Contains more Selenium +273757.1%
Contains more Manganese +14.5%
Equal in Calcium - 150

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
3
:
7
Wakame
Wakame
Contains more Vitamin E +465%
Contains more Vitamin B1 +928.3%
Contains more Vitamin B6 +4950%
Contains more Vitamin A +∞%
Contains more Vitamin C +328.6%
Contains more Vitamin B2 +557.1%
Contains more Vitamin B3 +442.4%
Contains more Vitamin B5 +278.8%
Contains more Folate +790.9%
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin E +465%
Contains more Vitamin B1 +928.3%
Contains more Vitamin B6 +4950%
Contains more Vitamin A +∞%
Contains more Vitamin C +328.6%
Contains more Vitamin B2 +557.1%
Contains more Vitamin B3 +442.4%
Contains more Vitamin B5 +278.8%
Contains more Folate +790.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
3
:
2
Wakame
Wakame
Contains more Protein +372.6%
Contains more Fats +10384.4%
Contains more Carbs +28.4%
Contains more Water +2238.9%
Contains more Other +110.5%
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
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +372.6%
Contains more Fats +10384.4%
Contains more Carbs +28.4%
Contains more Water +2238.9%
Contains more Other +110.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +41070.7%
Contains more Polyunsaturated fat +11092.2%
Contains less Saturated Fat -99.2%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +41070.7%
Contains more Polyunsaturated fat +11092.2%
Contains less Saturated Fat -99.2%

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

All nutrients comparison - raw data values

Nutrient Brazil nut Wakame Opinion
Net carbs 4.24g 8.64g Wakame
Protein 14.32g 3.03g Brazil nut
Fats 67.1g 0.64g Brazil nut
Carbs 11.74g 9.14g Brazil nut
Calories 659kcal 45kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g 0.65g Wakame
Fiber 7.5g 0.5g Brazil nut
Calcium 160mg 150mg Brazil nut
Iron 2.43mg 2.18mg Brazil nut
Magnesium 376mg 107mg Brazil nut
Phosphorus 725mg 80mg Brazil nut
Potassium 659mg 50mg Brazil nut
Sodium 3mg 872mg Brazil nut
Zinc 4.06mg 0.38mg Brazil nut
Copper 1.743mg 0.284mg Brazil nut
Manganese 1.223mg 1.4mg Wakame
Selenium 1917µg 0.7µg Brazil nut
Vitamin A 0IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 5.65mg 1mg Brazil nut
Vitamin C 0.7mg 3mg Wakame
Vitamin B1 0.617mg 0.06mg Brazil nut
Vitamin B2 0.035mg 0.23mg Wakame
Vitamin B3 0.295mg 1.6mg Wakame
Vitamin B5 0.184mg 0.697mg Wakame
Vitamin B6 0.101mg 0.002mg Brazil nut
Folate 22µg 196µg Wakame
Vitamin K 0µg 5.3µg Wakame
Tryptophan 0.135mg 0.035mg Brazil nut
Threonine 0.365mg 0.165mg Brazil nut
Isoleucine 0.518mg 0.087mg Brazil nut
Leucine 1.19mg 0.257mg Brazil nut
Lysine 0.49mg 0.112mg Brazil nut
Methionine 1.124mg 0.063mg Brazil nut
Phenylalanine 0.639mg 0.112mg Brazil nut
Valine 0.76mg 0.209mg Brazil nut
Histidine 0.409mg 0.015mg Brazil nut
Saturated Fat 16.134g 0.13g Wakame
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 23.879g 0.058g Brazil nut
Polyunsaturated fat 24.399g 0.218g 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 Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Brazil nut
Brazil nut vs Almond
Almond
Brazil nut
Brazil nut vs Cashew
Cashew
Brazil nut
Brazil nut vs Chestnut
Chestnut
Wakame
Wakame vs Seaweed
Seaweed
Wakame
Wakame vs Nori
Nori
Wakame
Wakame vs Water
Water

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
29%
Wakame
Minerals Daily Need Coverage Score
1208%
Brazil nut
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.68g)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 16.004g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 10)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $3.4)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 869mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.