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  6. Wheat vs. Brazil nut

Wheat vs. Brazil nut — In-Depth Nutrition Comparison

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The main differences between Wheat and Brazil nut

  • Wheat is richer in Manganese, Vitamin B3, Vitamin B6, and Vitamin B5, yet Brazil nut is richer in Selenium, Copper, Magnesium, Phosphorus, and Vitamin B1.
  • Daily need coverage for Selenium from Brazil nut is 3323% higher.
  • Wheat contains 23 times more Vitamin B3 than Brazil nut. Wheat contains 6.738mg of Vitamin B3, while Brazil nut contains 0.295mg.
  • Wheat contains less Saturated Fat.

Food types used in this article are Wheat, durum and Nuts, brazilnuts, dried, unblanched.

Infographic

Wheat 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.
Wheat
Wheat
4
:
6
Brazil nut
Brazil nut
Contains more Iron +44.9%
Contains less Sodium -33.3%
Contains more Manganese +146.3%
Contains more Calcium +370.6%
Contains more Magnesium +161.1%
Contains more Phosphorus +42.7%
Contains more Potassium +52.9%
Contains more Copper +215.2%
Contains more Selenium +2044.3%
Equal in Zinc - 4.06
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Iron +44.9%
Contains less Sodium -33.3%
Contains more Manganese +146.3%
Contains more Calcium +370.6%
Contains more Magnesium +161.1%
Contains more Phosphorus +42.7%
Contains more Potassium +52.9%
Contains more Copper +215.2%
Contains more Selenium +2044.3%
Equal in Zinc - 4.06

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.
Wheat
Wheat
5
:
4
Brazil nut
Brazil nut
Contains more Vitamin B2 +245.7%
Contains more Vitamin B3 +2184.1%
Contains more Vitamin B5 +408.2%
Contains more Vitamin B6 +314.9%
Contains more Folate +95.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.3%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Brazil nut
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 B2 +245.7%
Contains more Vitamin B3 +2184.1%
Contains more Vitamin B5 +408.2%
Contains more Vitamin B6 +314.9%
Contains more Folate +95.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Brazil nut
Brazil nut
Contains more Carbs +505.9%
Contains more Water +219.9%
Contains more Fats +2616.6%
Contains more Other +92.1%
Equal in Protein - 14.32
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Brazil nut
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 Carbs +505.9%
Contains more Water +219.9%
Contains more Fats +2616.6%
Contains more Other +92.1%
Equal in Protein - 14.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Brazil nut
Brazil nut
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +6841.6%
Contains more Polyunsaturated fat +2394.8%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +6841.6%
Contains more Polyunsaturated fat +2394.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Brazil nut Opinion
Net carbs 71.13g 4.24g Wheat
Protein 13.68g 14.32g Brazil nut
Fats 2.47g 67.1g Brazil nut
Carbs 71.13g 11.74g Wheat
Calories 339kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g Wheat
Fiber 7.5g Brazil nut
Calcium 34mg 160mg Brazil nut
Iron 3.52mg 2.43mg Wheat
Magnesium 144mg 376mg Brazil nut
Phosphorus 508mg 725mg Brazil nut
Potassium 431mg 659mg Brazil nut
Sodium 2mg 3mg Wheat
Zinc 4.16mg 4.06mg Wheat
Copper 0.553mg 1.743mg Brazil nut
Manganese 3.012mg 1.223mg Wheat
Selenium 89.4µg 1917µg Brazil nut
Vitamin E 5.65mg Brazil nut
Vitamin C 0mg 0.7mg Brazil nut
Vitamin B1 0.419mg 0.617mg Brazil nut
Vitamin B2 0.121mg 0.035mg Wheat
Vitamin B3 6.738mg 0.295mg Wheat
Vitamin B5 0.935mg 0.184mg Wheat
Vitamin B6 0.419mg 0.101mg Wheat
Folate 43µg 22µg Wheat
Tryptophan 0.176mg 0.135mg Wheat
Threonine 0.366mg 0.365mg Wheat
Isoleucine 0.533mg 0.518mg Wheat
Leucine 0.934mg 1.19mg Brazil nut
Lysine 0.303mg 0.49mg Brazil nut
Methionine 0.221mg 1.124mg Brazil nut
Phenylalanine 0.681mg 0.639mg Wheat
Valine 0.594mg 0.76mg Brazil nut
Histidine 0.322mg 0.409mg Brazil nut
Saturated Fat 0.454g 16.134g Wheat
Monounsaturated Fat 0.344g 23.879g Brazil nut
Polyunsaturated fat 0.978g 24.399g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Wheat
28%
Brazil nut
Minerals Daily Need Coverage Score
168%
Wheat
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 15.68g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $3)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 40)
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)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.