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  6. Brazil nut vs. Flour

Brazil nut vs. Flour — In-Depth Nutrition Comparison

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How are Brazil nut and Flour different?

  • Brazil nut is higher in Selenium, Copper, Phosphorus, Magnesium, Vitamin E , and Zinc, however, Flour is richer in Folate, Vitamin B2, and Vitamin B3.
  • Daily need coverage for Selenium from Brazil nut is 3424% higher.
  • Brazil nut contains 104 times more Saturated Fat than Flour. While Brazil nut contains 16.134g of Saturated Fat, Flour contains only 0.155g.

Nuts, brazilnuts, dried, unblanched and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Brazil nut vs Flour 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
8
:
2
Flour
Flour
Contains more Calcium +966.7%
Contains more Magnesium +1609.1%
Contains more Phosphorus +571.3%
Contains more Potassium +515.9%
Contains more Zinc +480%
Contains more Copper +1110.4%
Contains more Manganese +79.3%
Contains more Selenium +5554.9%
Contains more Iron +90.9%
Contains less Sodium -33.3%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +966.7%
Contains more Magnesium +1609.1%
Contains more Phosphorus +571.3%
Contains more Potassium +515.9%
Contains more Zinc +480%
Contains more Copper +1110.4%
Contains more Manganese +79.3%
Contains more Selenium +5554.9%
Contains more Iron +90.9%
Contains less Sodium -33.3%

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
:
6
Flour
Flour
Contains more Vitamin E +9316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +129.5%
Contains more Vitamin B1 +27.2%
Contains more Vitamin B2 +1311.4%
Contains more Vitamin B3 +1901.4%
Contains more Vitamin B5 +138%
Contains more Folate +731.8%
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin E +9316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +129.5%
Contains more Vitamin B1 +27.2%
Contains more Vitamin B2 +1311.4%
Contains more Vitamin B3 +1901.4%
Contains more Vitamin B5 +138%
Contains more Folate +731.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
3
:
2
Flour
Flour
Contains more Protein +38.6%
Contains more Fats +6746.9%
Contains more Other +643.5%
Contains more Carbs +550%
Contains more Water +248.5%
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
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +38.6%
Contains more Fats +6746.9%
Contains more Other +643.5%
Contains more Carbs +550%
Contains more Water +248.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +27347.1%
Contains more Polyunsaturated fat +5807.7%
Contains less Saturated Fat -99%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +27347.1%
Contains more Polyunsaturated fat +5807.7%
Contains less Saturated Fat -99%

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 Flour
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 Flour Opinion
Net carbs 4.24g 73.61g Flour
Protein 14.32g 10.33g Brazil nut
Fats 67.1g 0.98g Brazil nut
Carbs 11.74g 76.31g Flour
Calories 659kcal 364kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g 0.27g Flour
Fiber 7.5g 2.7g Brazil nut
Calcium 160mg 15mg Brazil nut
Iron 2.43mg 4.64mg Flour
Magnesium 376mg 22mg Brazil nut
Phosphorus 725mg 108mg Brazil nut
Potassium 659mg 107mg Brazil nut
Sodium 3mg 2mg Flour
Zinc 4.06mg 0.7mg Brazil nut
Copper 1.743mg 0.144mg Brazil nut
Manganese 1.223mg 0.682mg Brazil nut
Selenium 1917µg 33.9µg Brazil nut
Vitamin E 5.65mg 0.06mg Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.785mg Flour
Vitamin B2 0.035mg 0.494mg Flour
Vitamin B3 0.295mg 5.904mg Flour
Vitamin B5 0.184mg 0.438mg Flour
Vitamin B6 0.101mg 0.044mg Brazil nut
Folate 22µg 183µg Flour
Vitamin K 0µg 0.3µg Flour
Tryptophan 0.135mg 0.127mg Brazil nut
Threonine 0.365mg 0.281mg Brazil nut
Isoleucine 0.518mg 0.357mg Brazil nut
Leucine 1.19mg 0.71mg Brazil nut
Lysine 0.49mg 0.228mg Brazil nut
Methionine 1.124mg 0.183mg Brazil nut
Phenylalanine 0.639mg 0.52mg Brazil nut
Valine 0.76mg 0.415mg Brazil nut
Histidine 0.409mg 0.23mg Brazil nut
Saturated Fat 16.134g 0.155g Flour
Monounsaturated Fat 23.879g 0.087g Brazil nut
Polyunsaturated fat 24.399g 0.413g 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 Flour
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
50%
Flour
Minerals Daily Need Coverage Score
1208%
Brazil nut
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.06g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 15.979g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 62)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.