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  6. Brazil nut vs. Wheat

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 from 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.

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.
Brazil nut
Brazil nut
6
:
4
Wheat
Wheat
Contains more Calcium +370.6%
Contains more Magnesium +161.1%
Contains more Phosphorus +42.7%
Contains more Potassium +52.9%
Contains more Copper +215.2%
Contains more Selenium +2044.3%
Contains more Iron +44.9%
Contains less Sodium -33.3%
Contains more Manganese +146.3%
Equal in Zinc - 4.16
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +370.6%
Contains more Magnesium +161.1%
Contains more Phosphorus +42.7%
Contains more Potassium +52.9%
Contains more Copper +215.2%
Contains more Selenium +2044.3%
Contains more Iron +44.9%
Contains less Sodium -33.3%
Contains more Manganese +146.3%
Equal in Zinc - 4.16

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
:
5
Wheat
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.3%
Contains more Vitamin B2 +245.7%
Contains more Vitamin B3 +2184.1%
Contains more Vitamin B5 +408.2%
Contains more Vitamin B6 +314.9%
Contains more Folate +95.5%
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.3%
Contains more Vitamin B2 +245.7%
Contains more Vitamin B3 +2184.1%
Contains more Vitamin B5 +408.2%
Contains more Vitamin B6 +314.9%
Contains more Folate +95.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
3
:
2
Wheat
Wheat
Contains more Fats +2616.6%
Contains more Other +92.1%
Contains more Carbs +505.9%
Contains more Water +219.9%
Equal in Protein - 13.68
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
Wheat
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 Fats +2616.6%
Contains more Other +92.1%
Contains more Carbs +505.9%
Contains more Water +219.9%
Equal in Protein - 13.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +6841.6%
Contains more Polyunsaturated fat +2394.8%
Contains less Saturated Fat -97.2%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +6841.6%
Contains more Polyunsaturated fat +2394.8%
Contains less Saturated Fat -97.2%

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

All nutrients comparison - raw data values

Nutrient Brazil nut Wheat Opinion
Net carbs 4.24g 71.13g Wheat
Protein 14.32g 13.68g Brazil nut
Fats 67.1g 2.47g Brazil nut
Carbs 11.74g 71.13g Wheat
Calories 659kcal 339kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g Wheat
Fiber 7.5g Brazil nut
Calcium 160mg 34mg Brazil nut
Iron 2.43mg 3.52mg Wheat
Magnesium 376mg 144mg Brazil nut
Phosphorus 725mg 508mg Brazil nut
Potassium 659mg 431mg Brazil nut
Sodium 3mg 2mg Wheat
Zinc 4.06mg 4.16mg Wheat
Copper 1.743mg 0.553mg Brazil nut
Manganese 1.223mg 3.012mg Wheat
Selenium 1917µg 89.4µg Brazil nut
Vitamin E 5.65mg Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.419mg Brazil nut
Vitamin B2 0.035mg 0.121mg Wheat
Vitamin B3 0.295mg 6.738mg Wheat
Vitamin B5 0.184mg 0.935mg Wheat
Vitamin B6 0.101mg 0.419mg Wheat
Folate 22µg 43µg Wheat
Tryptophan 0.135mg 0.176mg Wheat
Threonine 0.365mg 0.366mg Wheat
Isoleucine 0.518mg 0.533mg Wheat
Leucine 1.19mg 0.934mg Brazil nut
Lysine 0.49mg 0.303mg Brazil nut
Methionine 1.124mg 0.221mg Brazil nut
Phenylalanine 0.639mg 0.681mg Wheat
Valine 0.76mg 0.594mg Brazil nut
Histidine 0.409mg 0.322mg Brazil nut
Saturated Fat 16.134g 0.454g Wheat
Monounsaturated Fat 23.879g 0.344g Brazil nut
Polyunsaturated fat 24.399g 0.978g 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 Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Wheat
Minerals Daily Need Coverage Score
1208%
Brazil nut
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 15.68g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $3)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 40)
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)
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. 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.