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  6. Nuts, walnuts, dry roasted, with salt added vs. Brazil nut

Nuts, walnuts, dry roasted, with salt added vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between nuts, walnuts, dry roasted, with salt added and brazil nut

  • Nuts, walnuts, dry roasted, with salt added is higher in vitamin B6, vitamin B2, and folate, yet brazil nut is higher in selenium, phosphorus, magnesium, vitamin E, and copper.
  • Brazil nut covers your daily selenium needs 3476% more than nuts, walnuts, dry roasted, with salt added.
  • Nuts, walnuts, dry roasted, with salt added contains 214 times more sodium than brazil nut. While nuts, walnuts, dry roasted, with salt added contains 643mg of sodium, brazil nut contains only 3mg.

Food varieties used in this article are Nuts, walnuts, dry roasted, with salt added and Nuts, brazilnuts, dried, unblanched.

Infographic

Nuts, walnuts, dry roasted, with salt added vs Brazil nut 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 108% 21% 41% 96% 496% 81% 141% 84% 0% 27%
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 MagnesiumMagnesium +149%
Contains more CalciumCalcium +125.4%
Contains more PotassiumPotassium +43.6%
Contains more CopperCopper +17.2%
Contains more ZincZinc +36.2%
Contains more PhosphorusPhosphorus +120.4%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +38240%
~equal in Iron ~2.43mg

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 4.7% 0.33% 18% 0% 130% 69% 42% 0% 121% 0% 8.3% 68% 21%
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 +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +751.4%
Contains more Vitamin B3Vitamin B3 +651.5%
Contains more Vitamin B6Vitamin B6 +420.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +313.6%
Contains more CholineCholine +31.9%
Contains more Vitamin EVitamin E +527.8%
Contains more Vitamin B1Vitamin B1 +18.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 61% 18% 4% 3%
Protein: 14.29 g
Fats: 60.71 g
Carbs: 17.86 g
Water: 4.39 g
Other: 2.75 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 +52.1%
Contains more WaterWater +28.4%
Contains more FatsFats +10.5%
Contains more OtherOther +24.4%
~equal in Protein ~14.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 14% 76%
Saturated fat: Sat. Fat 5.357 g
Monounsaturated fat: Mono. Fat 8.371 g
Polyunsaturated fat: Poly. Fat 44.182 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 -66.8%
Contains more Poly. FatPolyunsaturated fat +81.1%
Contains more Mono. FatMonounsaturated fat +185.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nuts, walnuts, dry roasted, with salt added Brazil nut DV% diff.
Selenium 5µg 1917µg 3476%
Polyunsaturated fat 44.182g 24.399g 132%
Phosphorus 329mg 725mg 57%
Magnesium 151mg 376mg 54%
Manganese 1.223mg 53%
Saturated fat 5.357g 16.134g 49%
Monounsaturated fat 8.371g 23.879g 39%
Vitamin B6 0.526mg 0.101mg 33%
Vitamin E 0.9mg 5.65mg 32%
Copper 1.487mg 1.743mg 28%
Sodium 643mg 3mg 28%
Vitamin B2 0.298mg 0.035mg 20%
Folate 91µg 22µg 17%
Vitamin B3 2.217mg 0.295mg 12%
Zinc 2.98mg 4.06mg 10%
Fats 60.71g 67.1g 10%
Calcium 71mg 160mg 9%
Vitamin B1 0.521mg 0.617mg 8%
Potassium 459mg 659mg 6%
Vitamin B5 0.184mg 4%
Vitamin K 3.3µg 0µg 3%
Fiber 7.1g 7.5g 2%
Choline 38mg 28.8mg 2%
Iron 2.57mg 2.43mg 2%
Carbs 17.86g 11.74g 2%
Calories 643kcal 659kcal 1%
Vitamin C 1.4mg 0.7mg 1%
Protein 14.29g 14.32g 0%
Net carbs 10.76g 4.24g N/A
Sugar 3.57g 2.33g N/A
Starch 0.25g 0%
Vitamin A 1µg 0µg 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
Nuts, walnuts, dry roasted, with salt added Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Nuts, walnuts, dry roasted, with salt added
27%
Brazil nut
Minerals Daily Need Coverage Score
110%
Nuts, walnuts, dry roasted, with salt added
1208%
Brazil nut

Comparison summary

Which food is lower in Saturated fat?
Nuts, walnuts, dry roasted, with salt added
Nuts, walnuts, dry roasted, with salt added is lower in Saturated fat (difference - 10.777g)
Which food is lower in glycemic index?
Nuts, walnuts, dry roasted, with salt added
Nuts, walnuts, dry roasted, with salt added is lower in glycemic index (difference - 10)
Which food is cheaper?
Nuts, walnuts, dry roasted, with salt added
Nuts, walnuts, dry roasted, with salt added is cheaper (difference - $3.4)
Which food is richer in vitamins?
Nuts, walnuts, dry roasted, with salt added
Nuts, walnuts, dry roasted, with salt added is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 640mg)
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. Nuts, walnuts, dry roasted, with salt added - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170594/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.