Oat vs. Brazil nut — In-Depth Nutrition Comparison
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What are the main differences between Oat and Brazil nut?
- Oat is richer in Manganese, Iron, Vitamin B5, Fiber, and Vitamin B1, while Brazil nut is higher in Copper, Magnesium, Phosphorus, and Calcium.
- Oat's daily need coverage for Manganese is 161% higher.
- Brazil nut has 7 times less Vitamin B5 than Oat. Oat has 1.349mg of Vitamin B5, while Brazil nut has 0.184mg.
- Oat is lower in Saturated Fat.
We used Oats and Nuts, brazilnuts, dried, unblanched types in this comparison.
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.
| 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% |
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.
| 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
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
Saturated Fat:
Sat. Fat
1.217 g
Monounsaturated Fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 389kcal | 659kcal |
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| Protein | 16.89g | 14.32g |
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| Fats | 6.9g | 67.1g |
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| Vitamin C | 0mg | 0.7mg |
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| Net carbs | 55.67g | 4.24g |
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| Carbs | 66.27g | 11.74g |
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| Magnesium | 177mg | 376mg |
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| Calcium | 54mg | 160mg |
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| Potassium | 429mg | 659mg |
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| Iron | 4.72mg | 2.43mg |
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| Sugar | 2.33g |
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| Fiber | 10.6g | 7.5g |
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| Copper | 0.626mg | 1.743mg |
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| Zinc | 3.97mg | 4.06mg |
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| Starch | 0.25g |
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| Phosphorus | 523mg | 725mg |
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| Sodium | 2mg | 3mg |
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| Vitamin E | 5.65mg |
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| Manganese | 4.916mg | 1.223mg |
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| Selenium | 1917µg |
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| Vitamin B1 | 0.763mg | 0.617mg |
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| Vitamin B2 | 0.139mg | 0.035mg |
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| Vitamin B3 | 0.961mg | 0.295mg |
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| Vitamin B5 | 1.349mg | 0.184mg |
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| Vitamin B6 | 0.119mg | 0.101mg |
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| Folate | 56µg | 22µg |
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| Choline | 28.8mg |
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| Saturated Fat | 1.217g | 16.134g |
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| Monounsaturated Fat | 2.178g | 23.879g |
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| Polyunsaturated fat | 2.535g | 24.399g |
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| Tryptophan | 0.234mg | 0.135mg |
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| Threonine | 0.575mg | 0.365mg |
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| Isoleucine | 0.694mg | 0.518mg |
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| Leucine | 1.284mg | 1.19mg |
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| Lysine | 0.701mg | 0.49mg |
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| Methionine | 0.312mg | 1.124mg |
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| Phenylalanine | 0.895mg | 0.639mg |
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| Valine | 0.937mg | 0.76mg |
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| Histidine | 0.405mg | 0.409mg |
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| Omega-3 - ALA | 0.018g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-6 - Linoleic acid | 23.859g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
27%
Minerals Daily Need Coverage Score
154%
1208%
Comparison summary
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Oat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Oat is lower in Saturated Fat (difference - 14.917g)
Which food is cheaper?
Oat is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.