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  6. Oats vs. Brazil nut

Oats vs. Brazil nut — In-Depth Nutrition Comparison

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What are the main differences between oats and brazil nut?

  • Oats are richer in manganese, iron, vitamin B5, fiber, and vitamin B1, while brazil nut is higher in copper, magnesium, phosphorus, and calcium.
  • Oats' daily need coverage for manganese is 161% higher.
  • Brazil nut has 7 times less vitamin B5 than oats. Oats have 1.349mg of vitamin B5, while brazil nut has 0.184mg.
  • Oats are lower in saturated fat.
  • Oats have a higher glycemic index (59) than brazil nut (10).

We used Oats and Nuts, brazilnuts, dried, unblanched types in this comparison.

Infographic

Oats 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.
Oats
Oats
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 +94.2%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +302%
Contains more MagnesiumMagnesium +112.4%
Contains more CalciumCalcium +196.3%
Contains more PotassiumPotassium +53.6%
Contains more CopperCopper +178.4%
Contains more PhosphorusPhosphorus +38.6%
~equal in Zinc ~4.06mg

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.
Oats
Oats
6
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +23.7%
Contains more Vitamin B2Vitamin B2 +297.1%
Contains more Vitamin B3Vitamin B3 +225.8%
Contains more Vitamin B5Vitamin B5 +633.2%
Contains more Vitamin B6Vitamin B6 +17.8%
Contains more FolateFolate +154.5%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Oats Brazil nut DV% diff.
Selenium 1917µg 3485%
Manganese 4.916mg 1.223mg 161%
Polyunsaturated fat 2.535g 24.399g 146%
Copper 0.626mg 1.743mg 124%
Fats 6.9g 67.1g 93%
Saturated fat 1.217g 16.134g 68%
Monounsaturated fat 2.178g 23.879g 54%
Magnesium 177mg 376mg 47%
Vitamin E 5.65mg 38%
Phosphorus 523mg 725mg 29%
Iron 4.72mg 2.43mg 29%
Vitamin B5 1.349mg 0.184mg 23%
Carbs 66.27g 11.74g 18%
Calories 389kcal 659kcal 14%
Fiber 10.6g 7.5g 12%
Vitamin B1 0.763mg 0.617mg 12%
Calcium 54mg 160mg 11%
Folate 56µg 22µg 9%
Vitamin B2 0.139mg 0.035mg 8%
Potassium 429mg 659mg 7%
Protein 16.89g 14.32g 5%
Choline 28.8mg 5%
Vitamin B3 0.961mg 0.295mg 4%
Zinc 3.97mg 4.06mg 1%
Vitamin B6 0.119mg 0.101mg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 55.67g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 2mg 3mg 0%
Tryptophan 0.234mg 0.135mg 0%
Threonine 0.575mg 0.365mg 0%
Isoleucine 0.694mg 0.518mg 0%
Leucine 1.284mg 1.19mg 0%
Lysine 0.701mg 0.49mg 0%
Methionine 0.312mg 1.124mg 0%
Phenylalanine 0.895mg 0.639mg 0%
Valine 0.937mg 0.76mg 0%
Histidine 0.405mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 ProteinProtein +17.9%
Contains more CarbsCarbs +464.5%
Contains more WaterWater +140.4%
Contains more FatsFats +872.5%
Contains more OtherOther +98.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 -92.5%
Contains more Mono. FatMonounsaturated fat +996.4%
Contains more Poly. FatPolyunsaturated fat +862.5%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.