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Peanut vs Brazil nut - In-Depth Nutrition Comparison

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A recap on differences between Peanut and Brazil nut

  • Peanut is higher in Vitamin B3, Folate, Vitamin B5, Manganese, and Iron, yet Brazil nut is higher in Selenium, Copper, Phosphorus, and Magnesium.
  • Brazil nut covers your daily Selenium needs 3472% more than Peanut.
  • Peanut contains 41 times more Vitamin B3 than Brazil nut. While Peanut contains 12.066mg of Vitamin B3, Brazil nut contains only 0.295mg.
  • The amount of Saturated Fat in Peanut is lower.

Food varieties used in this article are Peanuts, all types, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Peanut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +88.5%
Contains more Calcium +73.9%
Contains more Magnesium +123.8%
Contains more Phosphorus +92.8%
Contains less Sodium -83.3%
Contains more Zinc +24.2%
Contains more Copper +52.4%
Equal in Potassium - 659
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Contains more Iron +88.5%
Contains more Calcium +73.9%
Contains more Magnesium +123.8%
Contains more Phosphorus +92.8%
Contains less Sodium -83.3%
Contains more Zinc +24.2%
Contains more Copper +52.4%
Equal in Potassium - 659

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Peanut
7
:
Contains more Vitamin E +47.4%
Contains more Vitamin B2 +285.7%
Contains more Vitamin B3 +3990.2%
Contains more Vitamin B5 +860.3%
Contains more Vitamin B6 +244.6%
Contains more Folate +990.9%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.617
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
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 E +47.4%
Contains more Vitamin B2 +285.7%
Contains more Vitamin B3 +3990.2%
Contains more Vitamin B5 +860.3%
Contains more Vitamin B6 +244.6%
Contains more Folate +990.9%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.617

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peanut Brazil nut
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Peanut Brazil nut Opinion
Net carbs 7.63g 4.24g Peanut
Protein 25.8g 14.32g Peanut
Fats 49.24g 67.1g Brazil nut
Carbs 16.13g 11.74g Peanut
Calories 567kcal 659kcal Brazil nut
Starch g 0.25g Brazil nut
Fructose g 0g Brazil nut
Sugar 4.72g 2.33g Brazil nut
Fiber 8.5g 7.5g Peanut
Calcium 92mg 160mg Brazil nut
Iron 4.58mg 2.43mg Peanut
Magnesium 168mg 376mg Brazil nut
Phosphorus 376mg 725mg Brazil nut
Potassium 705mg 659mg Peanut
Sodium 18mg 3mg Brazil nut
Zinc 3.27mg 4.06mg Brazil nut
Copper 1.144mg 1.743mg Brazil nut
Vitamin A 0IU 0IU
Vitamin E 8.33mg 5.65mg Peanut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.7mg Brazil nut
Vitamin B1 0.64mg 0.617mg Peanut
Vitamin B2 0.135mg 0.035mg Peanut
Vitamin B3 12.066mg 0.295mg Peanut
Vitamin B5 1.767mg 0.184mg Peanut
Vitamin B6 0.348mg 0.101mg Peanut
Folate 240µg 22µg Peanut
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.25mg 0.135mg Peanut
Threonine 0.883mg 0.365mg Peanut
Isoleucine 0.907mg 0.518mg Peanut
Leucine 1.672mg 1.19mg Peanut
Lysine 0.926mg 0.49mg Peanut
Methionine 0.317mg 1.124mg Brazil nut
Phenylalanine 1.377mg 0.639mg Peanut
Valine 1.082mg 0.76mg Peanut
Histidine 0.652mg 0.409mg Peanut
Cholesterol 0mg 0mg
Trans Fat 0g g Brazil nut
Saturated Fat 6.279g 16.134g Peanut
Monounsaturated Fat 24.426g 23.879g Peanut
Polyunsaturated fat 15.558g 24.399g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
79
Peanut
28
Brazil nut
Mineral Summary Score
127
Peanut
184
Brazil nut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
155%
Peanut
86%
Brazil nut
Carbohydrates
16%
Peanut
12%
Brazil nut
Fats
227%
Peanut
310%
Brazil nut

Comparison summary

Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 9.855g)
Which food is cheaper?
Peanut
Peanut is cheaper (difference - $0.6)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 2.39g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.