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Walnut vs Brazil nut - In-Depth Nutrition Comparison

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Summary of differences between Walnut and Brazil nut

  • Walnut has more Manganese, Vitamin B6, and Folate, however Brazil nut is higher in Selenium, Phosphorus, Magnesium, Vitamin E , Vitamin B1, and Copper.
  • Brazil nut covers your daily need of Selenium 3477% more than Walnut.
  • Walnut has 5 times more Vitamin B6 than Brazil nut. While Walnut has 0.537mg of Vitamin B6, Brazil nut has only 0.101mg.
  • Walnut has less Saturated Fat.

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

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Walnut 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
Walnut
2
:
Contains more Iron +19.8%
Contains less Sodium -33.3%
Contains more Calcium +63.3%
Contains more Potassium +49.4%
Contains more Magnesium +138%
Contains more Zinc +31.4%
Contains more Phosphorus +109.5%
Equal in Copper - 1.743
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Contains more Iron +19.8%
Contains less Sodium -33.3%
Contains more Calcium +63.3%
Contains more Potassium +49.4%
Contains more Magnesium +138%
Contains more Zinc +31.4%
Contains more Phosphorus +109.5%
Equal in Copper - 1.743

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
Walnut
8
:
Contains more Vitamin C +85.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +328.6%
Contains more Vitamin B3 +281.4%
Contains more Vitamin B5 +209.8%
Contains more Vitamin B6 +431.7%
Contains more Vitamin K +∞%
Contains more Folate +345.5%
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +80.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 2% 14% 0% 86% 35% 22% 35% 124% 0% 7% 74%
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 C +85.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +328.6%
Contains more Vitamin B3 +281.4%
Contains more Vitamin B5 +209.8%
Contains more Vitamin B6 +431.7%
Contains more Vitamin K +∞%
Contains more Folate +345.5%
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +80.9%

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
33
Walnut
28
Brazil nut
Mineral Summary Score
131
Walnut
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
91%
Walnut
86%
Brazil nut
Carbohydrates
14%
Walnut
12%
Brazil nut
Fats
301%
Walnut
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.
Walnut Brazil nut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price 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
Walnut 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 contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 10.008g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 0.28g)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $1.6)
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 Walnut Brazil nut Opinion
Calories 654 659 Brazil nut
Protein 15.23 14.32 Walnut
Fats 65.21 67.1 Brazil nut
Vitamin C 1.3 0.7 Walnut
Carbs 13.71 11.74 Walnut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.91 2.43 Walnut
Calcium 98 160 Brazil nut
Potassium 441 659 Brazil nut
Magnesium 158 376 Brazil nut
Sugar 2.61 2.33 Brazil nut
Fiber 6.7 7.5 Brazil nut
Copper 1.586 1.743 Brazil nut
Zinc 3.09 4.06 Brazil nut
Starch 0.06 0.25 Brazil nut
Phosphorus 346 725 Brazil nut
Sodium 2 3 Walnut
Vitamin A 20 0 Walnut
Vitamin E 0.7 5.65 Brazil nut
Vitamin D 0 0
Vitamin B1 0.341 0.617 Brazil nut
Vitamin B2 0.15 0.035 Walnut
Vitamin B3 1.125 0.295 Walnut
Vitamin B5 0.57 0.184 Walnut
Vitamin B6 0.537 0.101 Walnut
Vitamin B12 0 0
Vitamin K 2.7 0 Walnut
Folate 98 22 Walnut
Trans Fat
Saturated Fat 6.126 16.134 Walnut
Monounsaturated Fat 8.933 23.879 Brazil nut
Polyunsaturated fat 47.174 24.399 Walnut
Tryptophan 0.17 0.135 Walnut
Threonine 0.596 0.365 Walnut
Isoleucine 0.625 0.518 Walnut
Leucine 1.17 1.19 Brazil nut
Lysine 0.424 0.49 Brazil nut
Methionine 0.236 1.124 Brazil nut
Phenylalanine 0.711 0.639 Walnut
Valine 0.753 0.76 Brazil nut
Histidine 0.391 0.409 Brazil nut
Fructose 0.09 0 Walnut

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.