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Brazil nut vs. Wheat — In-Depth Nutrition Comparison

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The main differences between brazil nut and wheat

  • Brazil nut is richer in selenium, copper, magnesium, phosphorus, and vitamin B1, yet wheat is richer in manganese, vitamin B3, vitamin B6, and vitamin B5.
  • Daily need coverage for selenium for brazil nut is 3323% higher.
  • Brazil nut contains 36 times more saturated fat than wheat . Brazil nut contains 16.134g of saturated fat, while wheat contains 0.454g.
  • Brazil nut has a lower glycemic index than wheat .

Food types used in this article are Nuts, brazilnuts, dried, unblanched and Wheat, durum.

Infographic

Brazil nut vs Wheat 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +161.1%
Contains more CalciumCalcium +370.6%
Contains more PotassiumPotassium +52.9%
Contains more CopperCopper +215.2%
Contains more PhosphorusPhosphorus +42.7%
Contains more SeleniumSelenium +2044.3%
Contains more IronIron +44.9%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +146.3%
~equal in Zinc ~4.16mg

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%
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +47.3%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +245.7%
Contains more Vitamin B3Vitamin B3 +2184.1%
Contains more Vitamin B5Vitamin B5 +408.2%
Contains more Vitamin B6Vitamin B6 +314.9%
Contains more FolateFolate +95.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Wheat DV% diff.
Selenium 1917µg 89.4µg 3323%
Polyunsaturated fat 24.399g 0.978g 156%
Copper 1.743mg 0.553mg 132%
Fats 67.1g 2.47g 99%
Manganese 1.223mg 3.012mg 78%
Saturated fat 16.134g 0.454g 71%
Monounsaturated fat 23.879g 0.344g 59%
Magnesium 376mg 144mg 55%
Vitamin B3 0.295mg 6.738mg 40%
Vitamin E 5.65mg 38%
Phosphorus 725mg 508mg 31%
Fiber 7.5g 30%
Vitamin B6 0.101mg 0.419mg 24%
Carbs 11.74g 71.13g 20%
Vitamin B1 0.617mg 0.419mg 17%
Calories 659kcal 339kcal 16%
Vitamin B5 0.184mg 0.935mg 15%
Iron 2.43mg 3.52mg 14%
Calcium 160mg 34mg 13%
Vitamin B2 0.035mg 0.121mg 7%
Potassium 659mg 431mg 7%
Choline 28.8mg 5%
Folate 22µg 43µg 5%
Protein 14.32g 13.68g 1%
Zinc 4.06mg 4.16mg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 71.13g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 3mg 2mg 0%
Tryptophan 0.135mg 0.176mg 0%
Threonine 0.365mg 0.366mg 0%
Isoleucine 0.518mg 0.533mg 0%
Leucine 1.19mg 0.934mg 0%
Lysine 0.49mg 0.303mg 0%
Methionine 1.124mg 0.221mg 0%
Phenylalanine 0.639mg 0.681mg 0%
Valine 0.76mg 0.594mg 0%
Histidine 0.409mg 0.322mg 0%
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +2616.6%
Contains more OtherOther +92.1%
Contains more CarbsCarbs +505.9%
Contains more WaterWater +219.9%
~equal in Protein ~13.68g

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +6841.6%
Contains more Poly. FatPolyunsaturated fat +2394.8%
Contains less Sat. FatSaturated fat -97.2%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.