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Pili nuts vs. Brazil nut — In-Depth Nutrition Comparison

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Summary of differences between Pili nuts and Brazil nut

  • Pili nuts have more Manganese, Vitamin B1, Iron, Folate, and Vitamin B5, however, Brazil nut is higher in Copper, Phosphorus, Magnesium, and Zinc.
  • Brazil nut covers your daily need of Copper 87% more than Pili nuts.
  • Pili nuts have 3 times more Folate than Brazil nut. While Pili nuts have 60µg of Folate, Brazil nut has only 22µg.
  • Brazil nut has less Saturated Fat.

These are the specific foods used in this comparison Nuts, pilinuts, dried and Nuts, brazilnuts, dried, unblanched.

Infographic

Pili nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 216% 44% 45% 132% 319% 81% 246% 0.39% 302% 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 +45.3%
Contains more ManganeseManganese +89.1%
Contains more MagnesiumMagnesium +24.5%
Contains more CalciumCalcium +10.3%
Contains more PotassiumPotassium +30%
Contains more CopperCopper +81.9%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +26.1%
~equal in Sodium ~3mg

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.
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% 2.5% 0% 0% 228% 21% 9.7% 29% 27% 0% 0% 45% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +48%
Contains more Vitamin B2Vitamin B2 +165.7%
Contains more Vitamin B3Vitamin B3 +75.9%
Contains more Vitamin B5Vitamin B5 +160.3%
Contains more Vitamin B6Vitamin B6 +13.9%
Contains more FolateFolate +172.7%
Contains more Vitamin CVitamin C +16.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 80% 4% 3% 3%
Protein: 10.8 g
Fats: 79.55 g
Carbs: 3.98 g
Water: 2.77 g
Other: 2.9 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 FatsFats +18.6%
Contains more ProteinProtein +32.6%
Contains more CarbsCarbs +195%
Contains more WaterWater +23.5%
Contains more OtherOther +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 49% 10%
Saturated Fat: Sat. Fat 31.184 g
Monounsaturated Fat: Mono. Fat 37.229 g
Polyunsaturated fat: Poly. Fat 7.605 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 more Mono. FatMonounsaturated Fat +55.9%
Contains less Sat. FatSaturated Fat -48.3%
Contains more Poly. FatPolyunsaturated fat +220.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pili nuts Brazil nut Opinion
Calories 719kcal 659kcal Pili nuts
Protein 10.8g 14.32g Brazil nut
Fats 79.55g 67.1g Pili nuts
Vitamin C 0.6mg 0.7mg Brazil nut
Net carbs 3.98g 4.24g Brazil nut
Carbs 3.98g 11.74g Brazil nut
Magnesium 302mg 376mg Brazil nut
Calcium 145mg 160mg Brazil nut
Potassium 507mg 659mg Brazil nut
Iron 3.53mg 2.43mg Pili nuts
Sugar 2.33g Pili nuts
Fiber 7.5g Brazil nut
Copper 0.958mg 1.743mg Brazil nut
Zinc 2.97mg 4.06mg Brazil nut
Starch 0.25g Brazil nut
Phosphorus 575mg 725mg Brazil nut
Sodium 3mg 3mg
Vitamin A 41IU 0IU Pili nuts
Vitamin A RAE 2µg 0µg Pili nuts
Vitamin E 5.65mg Brazil nut
Manganese 2.313mg 1.223mg Pili nuts
Selenium 1917µg Brazil nut
Vitamin B1 0.913mg 0.617mg Pili nuts
Vitamin B2 0.093mg 0.035mg Pili nuts
Vitamin B3 0.519mg 0.295mg Pili nuts
Vitamin B5 0.479mg 0.184mg Pili nuts
Vitamin B6 0.115mg 0.101mg Pili nuts
Folate 60µg 22µg Pili nuts
Choline 28.8mg Brazil nut
Saturated Fat 31.184g 16.134g Brazil nut
Monounsaturated Fat 37.229g 23.879g Pili nuts
Polyunsaturated fat 7.605g 24.399g Brazil nut
Tryptophan 0.189mg 0.135mg Pili nuts
Threonine 0.407mg 0.365mg Pili nuts
Isoleucine 0.483mg 0.518mg Brazil nut
Leucine 0.89mg 1.19mg Brazil nut
Lysine 0.369mg 0.49mg Brazil nut
Methionine 0.395mg 1.124mg Brazil nut
Phenylalanine 0.497mg 0.639mg Brazil nut
Valine 0.701mg 0.76mg Brazil nut
Histidine 0.255mg 0.409mg Brazil nut
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pili nuts Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
28%
Pili nuts
27%
Brazil nut
Minerals Daily Need Coverage Score
139%
Pili nuts
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Pili nuts
Pili nuts is lower in Sugar (difference - 2.33g)
Which food is lower in glycemic index?
Pili nuts
Pili nuts is lower in glycemic index (difference - 10)
Which food is cheaper?
Pili nuts
Pili nuts is cheaper (difference - $3.4)
Which food is lower in Saturated Fat?
Brazil nut
Brazil nut is lower in Saturated Fat (difference - 15.05g)
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)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
Which food is richer in vitamins?
?
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

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. Pili nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/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.