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Brazil nut vs. Yolk — In-Depth Nutrition Comparison

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Summary of differences between brazil nut and yolk

  • Brazil nut has more selenium, copper, magnesium, manganese, and phosphorus; however, yolk is higher in choline, vitamin B12, vitamin B5, and vitamin B2.
  • Brazil nut covers your daily need for selenium, 3384% more than yolk.
  • Brazil nut has 75 times more magnesium than yolk. While brazil nut has 376mg of magnesium, yolk has only 5mg.

These are the specific foods used in this comparison Nuts, brazilnuts, dried, unblanched and Egg, yolk, raw, fresh.

Infographic

Brazil nut vs Yolk 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%
Yolk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +7420%
Contains more CalciumCalcium +24%
Contains more PotassiumPotassium +504.6%
Contains more CopperCopper +2163.6%
Contains more ZincZinc +76.5%
Contains more PhosphorusPhosphorus +85.9%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +2123.6%
Contains more SeleniumSelenium +3323.2%
Contains more IronIron +12.3%

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.
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%
Yolk
9
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +119%
Contains more Vitamin B1Vitamin B1 +250.6%
Contains more Vitamin B3Vitamin B3 +1129.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1408.6%
Contains more Vitamin B5Vitamin B5 +1525%
Contains more Vitamin B6Vitamin B6 +246.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +563.6%
Contains more CholineCholine +2747.9%

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
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more FatsFats +152.8%
Contains more CarbsCarbs +227%
Contains more OtherOther +101.2%
Contains more ProteinProtein +10.8%
Contains more WaterWater +1429.5%

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
Yolk
1
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains more Mono. FatMonounsaturated fat +103.4%
Contains more Poly. FatPolyunsaturated fat +480.4%
Contains less Sat. FatSaturated fat -40.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Yolk
5
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3228.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

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 Yolk
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Brazil nut Yolk DV% diff.
Selenium 1917µg 56µg 3384%
Cholesterol 0mg 1085mg 362%
Copper 1.743mg 0.077mg 185%
Choline 28.8mg 820.2mg 144%
Polyunsaturated fat 24.399g 4.204g 135%
Magnesium 376mg 5mg 88%
Vitamin B12 0µg 1.95µg 81%
Fats 67.1g 26.54g 62%
Vitamin B5 0.184mg 2.99mg 56%
Manganese 1.223mg 0.055mg 51%
Phosphorus 725mg 390mg 48%
Vitamin A 0µg 381µg 42%
Vitamin B2 0.035mg 0.528mg 38%
Vitamin B1 0.617mg 0.176mg 37%
Folate 22µg 146µg 31%
Fiber 7.5g 0g 30%
Saturated fat 16.134g 9.551g 30%
Monounsaturated fat 23.879g 11.738g 30%
Vitamin D 0IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Vitamin E 5.65mg 2.58mg 20%
Vitamin B6 0.101mg 0.35mg 19%
Calories 659kcal 322kcal 17%
Potassium 659mg 109mg 16%
Zinc 4.06mg 2.3mg 16%
Iron 2.43mg 2.73mg 4%
Protein 14.32g 15.86g 3%
Calcium 160mg 129mg 3%
Carbs 11.74g 3.59g 3%
Sodium 3mg 48mg 2%
Vitamin B3 0.295mg 0.024mg 2%
Vitamin K 0µg 0.7µg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 3.59g N/A
Sugar 2.33g 0.56g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.177mg 0%
Threonine 0.365mg 0.687mg 0%
Isoleucine 0.518mg 0.866mg 0%
Leucine 1.19mg 1.399mg 0%
Lysine 0.49mg 1.217mg 0%
Methionine 1.124mg 0.378mg 0%
Phenylalanine 0.639mg 0.681mg 0%
Valine 0.76mg 0.949mg 0%
Histidine 0.409mg 0.416mg 0%
Fructose 0g 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A
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 Yolk
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
114%
Yolk
Minerals Daily Need Coverage Score
1208%
Brazil nut
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 1.77g)
Which food is lower in Saturated fat?
Yolk
Yolk is lower in Saturated fat (difference - 6.583g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 10)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $2.4)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 45mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.