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.
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.
Contains
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Iron
+19.8%
Contains
less
Sodium
-33.3%
Contains
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Manganese
+179.1%
Contains
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Calcium
+63.3%
Contains
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Magnesium
+138%
Contains
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Phosphorus
+109.5%
Contains
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Potassium
+49.4%
Contains
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Zinc
+31.4%
Contains
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Selenium
+39022.4%
Equal in Copper - 1.743
Contains
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Iron
+19.8%
Contains
less
Sodium
-33.3%
Contains
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Manganese
+179.1%
Contains
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Calcium
+63.3%
Contains
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Magnesium
+138%
Contains
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Phosphorus
+109.5%
Contains
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Potassium
+49.4%
Contains
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Zinc
+31.4%
Contains
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Selenium
+39022.4%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+85.7%
Contains
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Vitamin B2
+328.6%
Contains
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Vitamin B3
+281.4%
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Vitamin B5
+209.8%
Contains
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Vitamin B6
+431.7%
Contains
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Folate
+345.5%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+707.1%
Contains
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Vitamin B1
+80.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+85.7%
Contains
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Vitamin B2
+328.6%
Contains
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Vitamin B3
+281.4%
Contains
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Vitamin B5
+209.8%
Contains
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Vitamin B6
+431.7%
Contains
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Folate
+345.5%
Contains
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Vitamin K
+∞%
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Vitamin E
+707.1%
Contains
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Vitamin B1
+80.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+16.8%
Contains
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Water
+19%
Contains
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Other
+92.1%
Equal in Protein - 14.32
Equal in Fats - 67.1
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Contains
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Carbs
+16.8%
Contains
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Water
+19%
Contains
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Other
+92.1%
Equal in Protein - 14.32
Equal in Fats - 67.1
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-62%
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Polyunsaturated fat
+93.3%
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Monounsaturated Fat
+167.3%
Saturated Fat:
6.126 g
Monounsaturated Fat:
8.933 g
Polyunsaturated fat:
47.174 g
Saturated Fat:
16.134 g
Monounsaturated Fat:
23.879 g
Polyunsaturated fat:
24.399 g
Contains
less
Saturated Fat
-62%
Contains
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Polyunsaturated fat
+93.3%
Contains
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Monounsaturated Fat
+167.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
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Starch
+316.7%
Equal in Sucrose - 2.33
Starch:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
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Starch
+316.7%
Equal in Sucrose - 2.33
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.01g | 4.24g |
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| Protein | 15.23g | 14.32g |
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| Fats | 65.21g | 67.1g |
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| Carbs | 13.71g | 11.74g |
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| Calories | 654kcal | 659kcal |
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| Starch | 0.06g | 0.25g |
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| Fructose | 0.09g | 0g |
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| Sugar | 2.61g | 2.33g |
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| Fiber | 6.7g | 7.5g |
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| Calcium | 98mg | 160mg |
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| Iron | 2.91mg | 2.43mg |
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| Magnesium | 158mg | 376mg |
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| Phosphorus | 346mg | 725mg |
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| Potassium | 441mg | 659mg |
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| Sodium | 2mg | 3mg |
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| Zinc | 3.09mg | 4.06mg |
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| Copper | 1.586mg | 1.743mg |
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| Manganese | 3.414mg | 1.223mg |
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| Selenium | 4.9µg | 1917µg |
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| Vitamin A | 20IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.7mg | 5.65mg |
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| Vitamin C | 1.3mg | 0.7mg |
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| Vitamin B1 | 0.341mg | 0.617mg |
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| Vitamin B2 | 0.15mg | 0.035mg |
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| Vitamin B3 | 1.125mg | 0.295mg |
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| Vitamin B5 | 0.57mg | 0.184mg |
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| Vitamin B6 | 0.537mg | 0.101mg |
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| Folate | 98µg | 22µg |
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| Vitamin K | 2.7µg | 0µg |
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| Tryptophan | 0.17mg | 0.135mg |
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| Threonine | 0.596mg | 0.365mg |
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| Isoleucine | 0.625mg | 0.518mg |
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| Leucine | 1.17mg | 1.19mg |
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| Lysine | 0.424mg | 0.49mg |
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| Methionine | 0.236mg | 1.124mg |
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| Phenylalanine | 0.711mg | 0.639mg |
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| Valine | 0.753mg | 0.76mg |
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| Histidine | 0.391mg | 0.409mg |
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| Saturated Fat | 6.126g | 16.134g |
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| Monounsaturated Fat | 8.933g | 23.879g |
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| Polyunsaturated fat | 47.174g | 24.399g |
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| Omega-6 - Linoleic acid | 23.859g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-3 - ALA | 0.018g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
33%
28%
Minerals Daily Need Coverage Score
152%
1208%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Walnut is lower in Saturated Fat (difference - 10.008g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut is lower in Sugar (difference - 0.28g)
Which food is cheaper?
Brazil nut is cheaper (difference - $1.6)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)