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Brazil nut vs. White chocolate — In-Depth Nutrition Comparison

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A recap on differences between brazil nut and white chocolate

  • Brazil nut is higher than white chocolate in selenium, copper, magnesium, phosphorus, manganese, vitamin B1, vitamin E, zinc, fiber, and iron.
  • Brazil nut covers your daily selenium needs 3477% more than white chocolate.
  • Brazil nut contains 153 times more manganese than white chocolate. While brazil nut contains 1.223mg of manganese, white chocolate contains only 0.008mg.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Candies, white chocolate.

Infographic

Brazil nut vs White chocolate infographic
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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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +3033.3%
Contains more PotassiumPotassium +130.4%
Contains more IronIron +912.5%
Contains more CopperCopper +2805%
Contains more ZincZinc +448.6%
Contains more PhosphorusPhosphorus +311.9%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +15187.5%
Contains more SeleniumSelenium +42500%
Contains more CalciumCalcium +24.4%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin EVitamin E +488.5%
Contains more Vitamin B1Vitamin B1 +879.4%
Contains more Vitamin B6Vitamin B6 +80.4%
Contains more FolateFolate +214.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +705.7%
Contains more Vitamin B3Vitamin B3 +152.5%
Contains more Vitamin B5Vitamin B5 +230.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~29.5mg

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +144%
Contains more FatsFats +109.1%
Contains more WaterWater +163.1%
Contains more OtherOther +128%
Contains more CarbsCarbs +404.6%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -16.9%
Contains more Mono. FatMonounsaturated fat +162.5%
Contains more Poly. FatPolyunsaturated fat +2308.6%

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 White chocolate
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brazil nut White chocolate DV% diff.
Selenium 1917µg 4.5µg 3477%
Copper 1.743mg 0.06mg 187%
Polyunsaturated fat 24.399g 1.013g 156%
Magnesium 376mg 12mg 87%
Phosphorus 725mg 176mg 78%
Fats 67.1g 32.09g 54%
Manganese 1.223mg 0.008mg 53%
Vitamin B1 0.617mg 0.063mg 46%
Monounsaturated fat 23.879g 9.097g 37%
Vitamin E 5.65mg 0.96mg 31%
Zinc 4.06mg 0.74mg 30%
Fiber 7.5g 0.2g 29%
Iron 2.43mg 0.24mg 27%
Vitamin B12 0µg 0.56µg 23%
Vitamin B2 0.035mg 0.282mg 19%
Protein 14.32g 5.87g 17%
Carbs 11.74g 59.24g 16%
Saturated fat 16.134g 19.412g 15%
Potassium 659mg 286mg 11%
Vitamin B5 0.184mg 0.608mg 8%
Vitamin K 0µg 9.1µg 8%
Cholesterol 0mg 21mg 7%
Calories 659kcal 539kcal 6%
Folate 22µg 7µg 4%
Sodium 3mg 90mg 4%
Calcium 160mg 199mg 4%
Vitamin B3 0.295mg 0.745mg 3%
Vitamin B6 0.101mg 0.056mg 3%
Vitamin A 0µg 9µg 1%
Vitamin C 0.7mg 0.5mg 0%
Net carbs 4.24g 59.04g N/A
Sugar 2.33g 59g N/A
Starch 0.25g 0%
Choline 28.8mg 29.5mg 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut White chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Brazil nut
22%
White chocolate
Minerals Daily Need Coverage Score
1208%
Brazil nut
26%
White chocolate

Comparison summary

Which food is cheaper?
White chocolate
White chocolate is cheaper (difference - $0.9)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 56.67g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 87mg)
Which food is lower in Saturated fat?
Brazil nut
Brazil nut is lower in Saturated fat (difference - 3.278g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.