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Hazelnut vs. Brazil nut — In-Depth Nutrition Comparison

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How are hazelnut and brazil nut different?

  • Hazelnut is richer in manganese, vitamin E, vitamin B6, iron, folate, and vitamin B5, while brazil nut is higher in selenium, phosphorus, and magnesium.
  • Brazil nut covers your daily need for selenium, 3481% more than hazelnut.
  • Hazelnut contains 6 times more vitamin B6 than brazil nut. Hazelnut contains 0.563mg of vitamin B6, while brazil nut contains 0.101mg.
  • Hazelnut is lower in saturated fat.

Nuts, hazelnuts or filberts and Nuts, brazilnuts, dried, unblanched types were used in this article.

Infographic

Hazelnut vs Brazil nut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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%
Contains more IronIron +93.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +404.9%
Contains more MagnesiumMagnesium +130.7%
Contains more CalciumCalcium +40.4%
Contains more ZincZinc +65.7%
Contains more PhosphorusPhosphorus +150%
Contains more SeleniumSelenium +79775%
~equal in Potassium ~659mg
~equal in Copper ~1.743mg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +166%
Contains more Vitamin B2Vitamin B2 +222.9%
Contains more Vitamin B3Vitamin B3 +510.2%
Contains more Vitamin B5Vitamin B5 +398.9%
Contains more Vitamin B6Vitamin B6 +457.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +413.6%
Contains more CholineCholine +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.617mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
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
Contains more CarbsCarbs +42.2%
Contains more WaterWater +55.3%
Contains more FatsFats +10.5%
Contains more OtherOther +49.3%
~equal in Protein ~14.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -72.3%
Contains more Mono. FatMonounsaturated fat +91.2%
Contains more Poly. FatPolyunsaturated fat +208.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more StarchStarch +92%
Contains more SucroseSucrose +80.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Brazil nut
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Brazil nut DV% diff.
Selenium 2.4µg 1917µg 3481%
Manganese 6.175mg 1.223mg 215%
Polyunsaturated fat 7.92g 24.399g 110%
Vitamin E 15.03mg 5.65mg 63%
Phosphorus 290mg 725mg 62%
Monounsaturated fat 45.652g 23.879g 54%
Saturated fat 4.464g 16.134g 53%
Magnesium 163mg 376mg 51%
Vitamin B6 0.563mg 0.101mg 36%
Iron 4.7mg 2.43mg 28%
Folate 113µg 22µg 23%
Vitamin B5 0.918mg 0.184mg 15%
Zinc 2.45mg 4.06mg 15%
Vitamin K 14.2µg 0µg 12%
Fats 60.75g 67.1g 10%
Vitamin B3 1.8mg 0.295mg 9%
Fiber 9.7g 7.5g 9%
Vitamin B2 0.113mg 0.035mg 6%
Vitamin C 6.3mg 0.7mg 6%
Calcium 114mg 160mg 5%
Choline 45.6mg 28.8mg 3%
Calories 628kcal 659kcal 2%
Vitamin B1 0.643mg 0.617mg 2%
Copper 1.725mg 1.743mg 2%
Carbs 16.7g 11.74g 2%
Protein 14.95g 14.32g 1%
Potassium 680mg 659mg 1%
Net carbs 7g 4.24g N/A
Sugar 4.34g 2.33g N/A
Starch 0.48g 0.25g 0%
Sodium 0mg 3mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.193mg 0.135mg 0%
Threonine 0.497mg 0.365mg 0%
Isoleucine 0.545mg 0.518mg 0%
Leucine 1.063mg 1.19mg 0%
Lysine 0.42mg 0.49mg 0%
Methionine 0.221mg 1.124mg 0%
Phenylalanine 0.663mg 0.639mg 0%
Valine 0.701mg 0.76mg 0%
Histidine 0.432mg 0.409mg 0%
Fructose 0.07g 0g 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
Hazelnut Brazil nut
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
67%
Hazelnut
27%
Brazil nut
Minerals Daily Need Coverage Score
197%
Hazelnut
1208%
Brazil nut

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Hazelnut
Hazelnut is lower in Saturated fat (difference - 11.67g)
Which food is cheaper?
Hazelnut
Hazelnut is cheaper (difference - $0.2)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 5)
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)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.