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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.

Infographic

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
Contains more Iron +19.8%
Contains less Sodium -33.3%
Contains more Calcium +63.3%
Contains more Magnesium +138%
Contains more Phosphorus +109.5%
Contains more Potassium +49.4%
Contains more Zinc +31.4%
Equal in Copper - 1.743
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Contains more Iron +19.8%
Contains less Sodium -33.3%
Contains more Calcium +63.3%
Contains more Magnesium +138%
Contains more Phosphorus +109.5%
Contains more Potassium +49.4%
Contains more Zinc +31.4%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
8
:
Contains more Vitamin A +∞%
Contains more Vitamin C +85.7%
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 Folate +345.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +80.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +85.7%
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 Folate +345.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +80.9%

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

All nutrients comparison - raw data values

Nutrient Walnut Brazil nut Opinion
Net carbs 7.01g 4.24g Walnut
Protein 15.23g 14.32g Walnut
Fats 65.21g 67.1g Brazil nut
Carbs 13.71g 11.74g Walnut
Calories 654kcal 659kcal Brazil nut
Starch 0.06g 0.25g Brazil nut
Fructose 0.09g 0g Walnut
Sugar 2.61g 2.33g Brazil nut
Fiber 6.7g 7.5g Brazil nut
Calcium 98mg 160mg Brazil nut
Iron 2.91mg 2.43mg Walnut
Magnesium 158mg 376mg Brazil nut
Phosphorus 346mg 725mg Brazil nut
Potassium 441mg 659mg Brazil nut
Sodium 2mg 3mg Walnut
Zinc 3.09mg 4.06mg Brazil nut
Copper 1.586mg 1.743mg Brazil nut
Vitamin A 20IU 0IU Walnut
Vitamin E 0.7mg 5.65mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.3mg 0.7mg Walnut
Vitamin B1 0.341mg 0.617mg Brazil nut
Vitamin B2 0.15mg 0.035mg Walnut
Vitamin B3 1.125mg 0.295mg Walnut
Vitamin B5 0.57mg 0.184mg Walnut
Vitamin B6 0.537mg 0.101mg Walnut
Folate 98µg 22µg Walnut
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0µg Walnut
Tryptophan 0.17mg 0.135mg Walnut
Threonine 0.596mg 0.365mg Walnut
Isoleucine 0.625mg 0.518mg Walnut
Leucine 1.17mg 1.19mg Brazil nut
Lysine 0.424mg 0.49mg Brazil nut
Methionine 0.236mg 1.124mg Brazil nut
Phenylalanine 0.711mg 0.639mg Walnut
Valine 0.753mg 0.76mg Brazil nut
Histidine 0.391mg 0.409mg Brazil nut
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.126g 16.134g Walnut
Monounsaturated Fat 8.933g 23.879g Brazil nut
Polyunsaturated fat 47.174g 24.399g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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

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)

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.