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Peanut butter vs Brazil nut - In-Depth Nutrition Comparison

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What are the main differences between Peanut butter and Brazil nut?

  • Peanut butter is richer in Vitamin B3, Vitamin B6, Vitamin E , and Manganese, while Brazil nut is higher in Selenium, Copper, Phosphorus, Magnesium, and Vitamin B1.
  • Brazil nut's daily need coverage for Selenium is 3478% higher.
  • Brazil nut has 44 times less Vitamin B3 than Peanut butter. Peanut butter has 13.112mg of Vitamin B3, while Brazil nut has 0.295mg.
  • Peanut butter is lower in Saturated Fat.

We used Peanut butter, smooth style, without salt and Nuts, brazilnuts, dried, unblanched types in this comparison.

Infographic

Peanut butter 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 +39.7%
Contains more Calcium +226.5%
Contains more Potassium +18.1%
Contains more Magnesium +123.8%
Contains more Copper +313%
Contains more Zinc +61.8%
Contains more Phosphorus +116.4%
Contains less Sodium -82.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 15% 50% 120% 141% 69% 144% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Contains more Iron +39.7%
Contains more Calcium +226.5%
Contains more Potassium +18.1%
Contains more Magnesium +123.8%
Contains more Copper +313%
Contains more Zinc +61.8%
Contains more Phosphorus +116.4%
Contains less Sodium -82.4%

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
:
Contains more Vitamin E +61.1%
Contains more Vitamin B2 +448.6%
Contains more Vitamin B3 +4344.7%
Contains more Vitamin B5 +517.9%
Contains more Vitamin B6 +336.6%
Contains more Vitamin K +∞%
Contains more Folate +295.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +311.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 182% 0% 38% 45% 246% 69% 102% 0% 1% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Contains more Vitamin E +61.1%
Contains more Vitamin B2 +448.6%
Contains more Vitamin B3 +4344.7%
Contains more Vitamin B5 +517.9%
Contains more Vitamin B6 +336.6%
Contains more Vitamin K +∞%
Contains more Folate +295.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +311.3%

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
62
Peanut butter
28
Brazil nut
Mineral Summary Score
76
Peanut butter
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
133%
Peanut butter
86%
Brazil nut
Carbohydrates
22%
Peanut butter
12%
Brazil nut
Fats
237%
Peanut butter
310%
Brazil nut

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 butter 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
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Peanut butter
Peanut butter is lower in Saturated Fat (difference - 5.809g)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $0.6)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 8.16g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 4)
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)

All nutrients comparison - raw data values

Nutrient Peanut butter Brazil nut Opinion
Calories 598 659 Brazil nut
Protein 22.21 14.32 Peanut butter
Fats 51.36 67.1 Brazil nut
Vitamin C 0 0.7 Brazil nut
Carbs 22.31 11.74 Peanut butter
Cholesterol 0 0
Vitamin D 0 0
Iron 1.74 2.43 Brazil nut
Calcium 49 160 Brazil nut
Potassium 558 659 Brazil nut
Magnesium 168 376 Brazil nut
Sugar 10.49 2.33 Brazil nut
Fiber 5 7.5 Brazil nut
Copper 0.422 1.743 Brazil nut
Zinc 2.51 4.06 Brazil nut
Starch 3.56 0.25 Peanut butter
Phosphorus 335 725 Brazil nut
Sodium 17 3 Brazil nut
Vitamin A 0 0
Vitamin E 9.1 5.65 Peanut butter
Vitamin D 0 0
Vitamin B1 0.15 0.617 Brazil nut
Vitamin B2 0.192 0.035 Peanut butter
Vitamin B3 13.112 0.295 Peanut butter
Vitamin B5 1.137 0.184 Peanut butter
Vitamin B6 0.441 0.101 Peanut butter
Vitamin B12 0 0
Vitamin K 0.3 0 Peanut butter
Folate 87 22 Peanut butter
Trans Fat 0.075 Brazil nut
Saturated Fat 10.325 16.134 Peanut butter
Monounsaturated Fat 25.941 23.879 Peanut butter
Polyunsaturated fat 12.535 24.399 Brazil nut
Tryptophan 0.231 0.135 Peanut butter
Threonine 0.525 0.365 Peanut butter
Isoleucine 0.616 0.518 Peanut butter
Leucine 1.546 1.19 Peanut butter
Lysine 0.681 0.49 Peanut butter
Methionine 0.265 1.124 Brazil nut
Phenylalanine 1.202 0.639 Peanut butter
Valine 0.782 0.76 Peanut butter
Histidine 0.557 0.409 Peanut butter
Fructose 0.12 0 Peanut butter

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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.