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Waffle vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between waffle and brazil nut

  • Waffle is higher in vitamin B2, yet brazil nut is higher in selenium, copper, magnesium, phosphorus, manganese, zinc, and vitamin B1.
  • Brazil nut covers your daily selenium needs 3401% more than waffle.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Waffles, plain, prepared from recipe and Nuts, brazilnuts, dried, unblanched.

Infographic

Waffle 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.
Waffle
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 CalciumCalcium +59.4%
Contains more MagnesiumMagnesium +1878.9%
Contains more PotassiumPotassium +314.5%
Contains more CopperCopper +2711.3%
Contains more ZincZinc +497.1%
Contains more PhosphorusPhosphorus +281.6%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +361.5%
Contains more SeleniumSelenium +4049.4%
~equal in Iron ~2.43mg

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.
Waffle
6
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 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 B2Vitamin B2 +891.4%
Contains more Vitamin B3Vitamin B3 +602.7%
Contains more Vitamin B5Vitamin B5 +163.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +109.1%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin B1Vitamin B1 +134.6%
Contains more Vitamin B6Vitamin B6 +80.4%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +180.2%
Contains more WaterWater +1128.1%
Contains more ProteinProtein +81.3%
Contains more FatsFats +375.9%
Contains more OtherOther +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
1
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 -82.2%
Contains more Mono. FatMonounsaturated fat +578.2%
Contains more Poly. FatPolyunsaturated fat +259.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Brazil nut DV% diff.
Selenium 46.2µg 1917µg 3401%
Copper 0.062mg 1.743mg 187%
Polyunsaturated fat 6.785g 24.399g 117%
Magnesium 19mg 376mg 85%
Fats 14.1g 67.1g 82%
Phosphorus 190mg 725mg 76%
Saturated fat 2.866g 16.134g 60%
Monounsaturated fat 3.521g 23.879g 51%
Manganese 0.265mg 1.223mg 42%
Vitamin E 5.65mg 38%
Zinc 0.68mg 4.06mg 31%
Vitamin B1 0.263mg 0.617mg 30%
Fiber 7.5g 30%
Vitamin B2 0.347mg 0.035mg 24%
Cholesterol 69mg 0mg 23%
Sodium 511mg 3mg 22%
Calories 291kcal 659kcal 18%
Potassium 159mg 659mg 15%
Protein 7.9g 14.32g 13%
Vitamin B3 2.073mg 0.295mg 11%
Calcium 255mg 160mg 10%
Vitamin B12 0.25µg 0µg 10%
Vitamin A 65µg 0µg 7%
Carbs 32.9g 11.74g 7%
Vitamin B5 0.485mg 0.184mg 6%
Folate 46µg 22µg 6%
Choline 28.8mg 5%
Vitamin B6 0.056mg 0.101mg 3%
Iron 2.31mg 2.43mg 2%
Vitamin C 0.4mg 0.7mg 0%
Net carbs 32.9g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.099mg 0.135mg 0%
Threonine 0.289mg 0.365mg 0%
Isoleucine 0.362mg 0.518mg 0%
Leucine 0.63mg 1.19mg 0%
Lysine 0.384mg 0.49mg 0%
Methionine 0.179mg 1.124mg 0%
Phenylalanine 0.395mg 0.639mg 0%
Valine 0.409mg 0.76mg 0%
Histidine 0.187mg 0.409mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 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
Waffle 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
24%
Waffle
27%
Brazil nut
Minerals Daily Need Coverage Score
66%
Waffle
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Waffle
Waffle is lower in Saturated fat (difference - 13.268g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $3.4)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 508mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.