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Turmeric vs. Brazil nut — In-Depth Nutrition Comparison

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Differences between turmeric and brazil nut

  • Turmeric has more manganese, iron, fiber, and potassium, while brazil nut has more selenium, phosphorus, copper, vitamin B1, and magnesium.
  • Brazil nut's daily need coverage for selenium is 3474% higher.
  • Brazil nut contains 23 times less iron than turmeric. Turmeric contains 55mg of iron, while brazil nut contains 2.43mg.
  • The amount of saturated fat in turmeric is lower.

The food types used in this comparison are Spices, turmeric, ground and Nuts, brazilnuts, dried, unblanched.

Infographic

Turmeric 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" 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
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 PotassiumPotassium +215.6%
Contains more IronIron +2163.4%
Contains more ManganeseManganese +1519%
Contains more MagnesiumMagnesium +80.8%
Contains more CopperCopper +34.1%
Contains more PhosphorusPhosphorus +142.5%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +30819.4%
~equal in Calcium ~160mg
~equal in Zinc ~4.06mg

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
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 B2Vitamin B2 +328.6%
Contains more Vitamin B3Vitamin B3 +357.6%
Contains more Vitamin B5Vitamin B5 +194.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +70.8%
Contains more Vitamin EVitamin E +27.5%
Contains more Vitamin B1Vitamin B1 +963.8%
~equal in Vitamin C ~0.7mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.101mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 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 CarbsCarbs +471.9%
Contains more WaterWater +275.7%
Contains more OtherOther +107%
Contains more ProteinProtein +47.9%
Contains more FatsFats +1964.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 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 less Sat. FatSaturated fat -88.6%
Contains more Mono. FatMonounsaturated fat +5218.3%
Contains more Poly. FatPolyunsaturated fat +3127.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 12% 14%
Starch: 0 g
Sucrose: 2.38 g
Glucose: 0.38 g
Fructose: 0.45 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
~equal in Sucrose ~2.33g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turmeric Brazil nut DV% diff.
Selenium 6.2µg 1917µg 3474%
Manganese 19.8mg 1.223mg 808%
Iron 55mg 2.43mg 657%
Polyunsaturated fat 0.756g 24.399g 158%
Fats 3.25g 67.1g 98%
Saturated fat 1.838g 16.134g 65%
Phosphorus 299mg 725mg 61%
Fiber 22.7g 7.5g 61%
Monounsaturated fat 0.449g 23.879g 59%
Copper 1.3mg 1.743mg 49%
Vitamin B1 0.058mg 0.617mg 47%
Potassium 2080mg 659mg 42%
Magnesium 208mg 376mg 40%
Carbs 67.14g 11.74g 18%
Calories 312kcal 659kcal 17%
Vitamin K 13.4µg 0µg 11%
Protein 9.68g 14.32g 9%
Vitamin B2 0.15mg 0.035mg 9%
Vitamin E 4.43mg 5.65mg 8%
Vitamin B5 0.542mg 0.184mg 7%
Vitamin B3 1.35mg 0.295mg 7%
Zinc 4.5mg 4.06mg 4%
Choline 49.2mg 28.8mg 4%
Sodium 27mg 3mg 1%
Fructose 0.45g 0g 1%
Folate 20µg 22µg 1%
Calcium 168mg 160mg 1%
Vitamin C 0.7mg 0.7mg 0%
Net carbs 44.44g 4.24g N/A
Sugar 3.21g 2.33g N/A
Starch 0.25g 0%
Vitamin B6 0.107mg 0.101mg 0%
Trans fat 0.056g N/A
Tryptophan 0.17mg 0.135mg 0%
Threonine 0.33mg 0.365mg 0%
Isoleucine 0.47mg 0.518mg 0%
Leucine 0.81mg 1.19mg 0%
Lysine 0.38mg 0.49mg 0%
Methionine 0.14mg 1.124mg 0%
Phenylalanine 0.53mg 0.639mg 0%
Valine 0.66mg 0.76mg 0%
Histidine 0.15mg 0.409mg 0%
Omega-3 - ALA 0.003g 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.081g 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turmeric 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
23%
Turmeric
27%
Brazil nut
Minerals Daily Need Coverage Score
575%
Turmeric
1208%
Brazil nut

Comparison summary

Which food is lower in Saturated fat?
Turmeric
Turmeric is lower in Saturated fat (difference - 14.296g)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 10)
Which food is cheaper?
Turmeric
Turmeric is cheaper (difference - $0.9)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 24mg)
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.
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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.