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  6. Olive vs. Brazil nut

Olive vs. Brazil nut — In-Depth Nutrition Comparison

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Differences between Olive and Brazil nut

  • Olive contains less Selenium, Copper, Phosphorus, Magnesium, Manganese, Vitamin B1, Zinc, and Vitamin E than Brazil nut.
  • Brazil nut's daily need coverage for Selenium is 3484% higher.
  • Brazil nut contains 245 times less Sodium than Olive. Olive contains 735mg of Sodium, while Brazil nut contains 3mg.

The food types used in this comparison are Olives, ripe, canned (small-extra large) and Nuts, brazilnuts, dried, unblanched.

Infographic

Olive 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.
Olive
Olive
1
:
9
Brazil nut
Brazil nut
Contains more Iron +35.8%
Contains more Calcium +81.8%
Contains more Magnesium +9300%
Contains more Phosphorus +24066.7%
Contains more Potassium +8137.5%
Contains less Sodium -99.6%
Contains more Zinc +1745.5%
Contains more Copper +594.4%
Contains more Manganese +6015%
Contains more Selenium +212900%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Iron +35.8%
Contains more Calcium +81.8%
Contains more Magnesium +9300%
Contains more Phosphorus +24066.7%
Contains more Potassium +8137.5%
Contains less Sodium -99.6%
Contains more Zinc +1745.5%
Contains more Copper +594.4%
Contains more Manganese +6015%
Contains more Selenium +212900%

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.
Olive
Olive
3
:
7
Brazil nut
Brazil nut
Contains more Vitamin A +∞%
Contains more Vitamin C +28.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +242.4%
Contains more Vitamin B1 +20466.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +697.3%
Contains more Vitamin B5 +1126.7%
Contains more Vitamin B6 +1022.2%
Contains more Folate +∞%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Brazil nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +28.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +242.4%
Contains more Vitamin B1 +20466.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +697.3%
Contains more Vitamin B5 +1126.7%
Contains more Vitamin B6 +1022.2%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
1
:
4
Brazil nut
Brazil nut
Contains more Water +2238.9%
Contains more Protein +1604.8%
Contains more Fats +528.3%
Contains more Carbs +87.5%
Contains more Other +53.4%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Brazil nut
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 Water +2238.9%
Contains more Protein +1604.8%
Contains more Fats +528.3%
Contains more Carbs +87.5%
Contains more Other +53.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
:
2
Brazil nut
Brazil nut
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +202.7%
Contains more Polyunsaturated fat +2578.3%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +202.7%
Contains more Polyunsaturated fat +2578.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Brazil nut Opinion
Net carbs 3.06g 4.24g Brazil nut
Protein 0.84g 14.32g Brazil nut
Fats 10.68g 67.1g Brazil nut
Carbs 6.26g 11.74g Brazil nut
Calories 115kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 0g 2.33g Olive
Fiber 3.2g 7.5g Brazil nut
Calcium 88mg 160mg Brazil nut
Iron 3.3mg 2.43mg Olive
Magnesium 4mg 376mg Brazil nut
Phosphorus 3mg 725mg Brazil nut
Potassium 8mg 659mg Brazil nut
Sodium 735mg 3mg Brazil nut
Zinc 0.22mg 4.06mg Brazil nut
Copper 0.251mg 1.743mg Brazil nut
Manganese 0.02mg 1.223mg Brazil nut
Selenium 0.9µg 1917µg Brazil nut
Vitamin A 403IU 0IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 5.65mg Brazil nut
Vitamin C 0.9mg 0.7mg Olive
Vitamin B1 0.003mg 0.617mg Brazil nut
Vitamin B2 0mg 0.035mg Brazil nut
Vitamin B3 0.037mg 0.295mg Brazil nut
Vitamin B5 0.015mg 0.184mg Brazil nut
Vitamin B6 0.009mg 0.101mg Brazil nut
Folate 0µg 22µg Brazil nut
Vitamin K 1.4µg 0µg Olive
Tryptophan 0.135mg Brazil nut
Threonine 0.026mg 0.365mg Brazil nut
Isoleucine 0.031mg 0.518mg Brazil nut
Leucine 0.05mg 1.19mg Brazil nut
Lysine 0.032mg 0.49mg Brazil nut
Methionine 0.012mg 1.124mg Brazil nut
Phenylalanine 0.029mg 0.639mg Brazil nut
Valine 0.038mg 0.76mg Brazil nut
Histidine 0.023mg 0.409mg Brazil nut
Saturated Fat 1.415g 16.134g Olive
Monounsaturated Fat 7.888g 23.879g Brazil nut
Polyunsaturated fat 0.911g 24.399g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Olive
28%
Brazil nut
Minerals Daily Need Coverage Score
35%
Olive
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 14.719g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 732mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 10)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $0.1)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
Brazil nut
Brazil nut is relatively richer in vitamins
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.