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Brazil nut vs. Khorasan wheat — In-Depth Nutrition Comparison

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What are the main differences between Brazil nut and Khorasan wheat?

  • Brazil nut is richer in Selenium, Copper, Magnesium, Phosphorus, and Vitamin E , while Khorasan wheat is higher in Manganese, Vitamin B3, Iron, and Vitamin B5.
  • Brazil nut's daily need coverage for Selenium is 3337% higher.
  • Khorasan wheat has 82 times less Saturated Fat than Brazil nut. Brazil nut has 16.134g of Saturated Fat, while Khorasan wheat has 0.196g.

We used Nuts, brazilnuts, dried, unblanched and Wheat, KAMUT khorasan, uncooked types in this comparison.

Infographic

Brazil nut vs Khorasan 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.
Contains more Calcium +627.3%
Contains more Magnesium +189.2%
Contains more Phosphorus +99.2%
Contains more Potassium +63.5%
Contains less Sodium -40%
Contains more Zinc +10.3%
Contains more Copper +244.5%
Contains more Selenium +2252.1%
Contains more Iron +55.1%
Contains more Manganese +123.6%
Equal in Zinc - 3.68
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +627.3%
Contains more Magnesium +189.2%
Contains more Phosphorus +99.2%
Contains more Potassium +63.5%
Contains less Sodium -40%
Contains more Zinc +10.3%
Contains more Copper +244.5%
Contains more Selenium +2252.1%
Contains more Iron +55.1%
Contains more Manganese +123.6%
Equal in Zinc - 3.68

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.
:
Contains more Vitamin E +826.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +425.7%
Contains more Vitamin B3 +2061%
Contains more Vitamin B5 +415.8%
Contains more Vitamin B6 +156.4%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.566
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 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin E +826.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +425.7%
Contains more Vitamin B3 +2061%
Contains more Vitamin B5 +415.8%
Contains more Vitamin B6 +156.4%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.566

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +3050.2%
Contains more Other +103.6%
Contains more Carbs +501.2%
Contains more Water +223.7%
Equal in Protein - 14.54
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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Fats +3050.2%
Contains more Other +103.6%
Contains more Carbs +501.2%
Contains more Water +223.7%
Equal in Protein - 14.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +11110.8%
Contains more Polyunsaturated fat +3829%
Contains less Saturated Fat -98.8%
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains more Monounsaturated Fat +11110.8%
Contains more Polyunsaturated fat +3829%
Contains less Saturated Fat -98.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +323.6%
Contains more Starch +20864%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
Contains more Sucrose +323.6%
Contains more Starch +20864%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

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 Khorasan wheat
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Khorasan wheat Opinion
Net carbs 4.24g 59.48g Khorasan wheat
Protein 14.32g 14.54g Khorasan wheat
Fats 67.1g 2.13g Brazil nut
Carbs 11.74g 70.58g Khorasan wheat
Calories 659kcal 337kcal Brazil nut
Starch 0.25g 52.41g Khorasan wheat
Fructose 0g 0.11g Khorasan wheat
Sugar 2.33g 7.84g Brazil nut
Fiber 7.5g 11.1g Khorasan wheat
Calcium 160mg 22mg Brazil nut
Iron 2.43mg 3.77mg Khorasan wheat
Magnesium 376mg 130mg Brazil nut
Phosphorus 725mg 364mg Brazil nut
Potassium 659mg 403mg Brazil nut
Sodium 3mg 5mg Brazil nut
Zinc 4.06mg 3.68mg Brazil nut
Copper 1.743mg 0.506mg Brazil nut
Manganese 1.223mg 2.735mg Khorasan wheat
Selenium 1917µg 81.5µg Brazil nut
Vitamin A 0IU 10IU Khorasan wheat
Vitamin A RAE 0µg 1µg Khorasan wheat
Vitamin E 5.65mg 0.61mg Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.566mg Brazil nut
Vitamin B2 0.035mg 0.184mg Khorasan wheat
Vitamin B3 0.295mg 6.375mg Khorasan wheat
Vitamin B5 0.184mg 0.949mg Khorasan wheat
Vitamin B6 0.101mg 0.259mg Khorasan wheat
Folate 22µg Brazil nut
Vitamin K 0µg 1.8µg Khorasan wheat
Tryptophan 0.135mg 0.13mg Brazil nut
Threonine 0.365mg 0.442mg Khorasan wheat
Isoleucine 0.518mg 0.566mg Khorasan wheat
Leucine 1.19mg 1.112mg Brazil nut
Lysine 0.49mg 0.416mg Brazil nut
Methionine 1.124mg 0.251mg Brazil nut
Phenylalanine 0.639mg 0.772mg Khorasan wheat
Valine 0.76mg 0.687mg Brazil nut
Histidine 0.409mg 0.379mg Brazil nut
Trans Fat 0.005g Brazil nut
Saturated Fat 16.134g 0.196g Khorasan wheat
Monounsaturated Fat 23.879g 0.213g Brazil nut
Polyunsaturated fat 24.399g 0.621g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g 0g Brazil nut
Omega-3 - ALA 0.018g 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Khorasan wheat
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
36%
Khorasan wheat
Minerals Daily Need Coverage Score
1208%
Brazil nut
150%
Khorasan wheat

Comparison summary

Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 15.938g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $3.4)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 5.51g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 30)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.