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Brazil nut vs Walnut - In-Depth Nutrition Comparison

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Summary of differences between Brazil nut and Walnut

  • Brazil nut has more Selenium, Phosphorus, Magnesium, Vitamin E , Vitamin B1, and Copper, however Walnut is higher in Manganese, Vitamin B6, and Folate.
  • Brazil nut covers your daily need of Selenium 3477% more than Walnut.
  • Brazil nut has 8 times more Vitamin E than Walnut. While Brazil nut has 5.65mg of Vitamin E , Walnut has only 0.7mg.
  • Walnut has less Saturated Fat.

These are the specific foods used in this comparison Nuts, brazilnuts, dried, unblanched and Nuts, walnuts, english.

Infographic

Brazil nut vs Walnut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +63.3%
Contains more Magnesium +138%
Contains more Phosphorus +109.5%
Contains more Potassium +49.4%
Contains more Zinc +31.4%
Contains more Iron +19.8%
Contains less Sodium -33.3%
Equal in Copper - 1.586
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529%
Contains more Calcium +63.3%
Contains more Magnesium +138%
Contains more Phosphorus +109.5%
Contains more Potassium +49.4%
Contains more Zinc +31.4%
Contains more Iron +19.8%
Contains less Sodium -33.3%
Equal in Copper - 1.586

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
:
8
Walnut
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +80.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +85.7%
Contains more Vitamin B2 +328.6%
Contains more Vitamin B3 +281.4%
Contains more Vitamin B5 +209.8%
Contains more Vitamin B6 +431.7%
Contains more Folate +345.5%
Contains more Vitamin K +∞%
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 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +80.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +85.7%
Contains more Vitamin B2 +328.6%
Contains more Vitamin B3 +281.4%
Contains more Vitamin B5 +209.8%
Contains more Vitamin B6 +431.7%
Contains more Folate +345.5%
Contains more Vitamin K +∞%

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 Walnut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Walnut Opinion
Net carbs 4.24g 7.01g Walnut
Protein 14.32g 15.23g Walnut
Fats 67.1g 65.21g Brazil nut
Carbs 11.74g 13.71g Walnut
Calories 659kcal 654kcal Brazil nut
Starch 0.25g 0.06g Brazil nut
Fructose 0g 0.09g Walnut
Sugar 2.33g 2.61g Brazil nut
Fiber 7.5g 6.7g Brazil nut
Calcium 160mg 98mg Brazil nut
Iron 2.43mg 2.91mg Walnut
Magnesium 376mg 158mg Brazil nut
Phosphorus 725mg 346mg Brazil nut
Potassium 659mg 441mg Brazil nut
Sodium 3mg 2mg Walnut
Zinc 4.06mg 3.09mg Brazil nut
Copper 1.743mg 1.586mg Brazil nut
Vitamin A 0IU 20IU Walnut
Vitamin E 5.65mg 0.7mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 1.3mg Walnut
Vitamin B1 0.617mg 0.341mg Brazil nut
Vitamin B2 0.035mg 0.15mg Walnut
Vitamin B3 0.295mg 1.125mg Walnut
Vitamin B5 0.184mg 0.57mg Walnut
Vitamin B6 0.101mg 0.537mg Walnut
Folate 22µg 98µg Walnut
Vitamin B12 0µg 0µg
Vitamin K 0µg 2.7µg Walnut
Tryptophan 0.135mg 0.17mg Walnut
Threonine 0.365mg 0.596mg Walnut
Isoleucine 0.518mg 0.625mg Walnut
Leucine 1.19mg 1.17mg Brazil nut
Lysine 0.49mg 0.424mg Brazil nut
Methionine 1.124mg 0.236mg Brazil nut
Phenylalanine 0.639mg 0.711mg Walnut
Valine 0.76mg 0.753mg Brazil nut
Histidine 0.409mg 0.391mg Brazil nut
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 16.134g 6.126g Walnut
Monounsaturated Fat 23.879g 8.933g Brazil nut
Polyunsaturated fat 24.399g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Walnut
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
33
Walnut
Mineral Summary Score
184
Brazil nut
131
Walnut

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
91%
Walnut
Carbohydrates
12%
Brazil nut
14%
Walnut
Fats
310%
Brazil nut
301%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 10.008g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 0.28g)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $1.6)
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

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.