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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 carbs, yet brazil nut is richer in selenium, copper, fats, magnesium, and phosphorus.
  • Daily need coverage for selenium for 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.
  • Brazil nut has a lower glycemic index than wheat .

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

Infographic

Wheat vs Brazil nut infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 IronIron +44.9%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +146.3%
Contains more MagnesiumMagnesium +161.1%
Contains more CalciumCalcium +370.6%
Contains more PotassiumPotassium +52.9%
Contains more CopperCopper +215.2%
Contains more PhosphorusPhosphorus +42.7%
Contains more SeleniumSelenium +2044.3%
~equal in Zinc ~4.06mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.3% 0% 0% 113% 154% 8.1% 5.5% 11% 23% 0% 0% 17%
Contains more Vitamin B2Vitamin B2 +245.7%
Contains more Vitamin B3Vitamin B3 +2184.1%
Contains more Vitamin B5Vitamin B5 +408.2%
Contains more Vitamin B6Vitamin B6 +314.9%
Contains more FolateFolate +95.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +47.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Brazil nut DV% diff.
Selenium 89.4µg 1917µg 3323%
Polyunsaturated fat 0.978g 24.399g 156%
Omega-6 (Linoleic acid) 23.859g 140%
Copper 0.553mg 1.743mg 132%
Fats 2.47g 67.1g 99%
Manganese 3.012mg 1.223mg 78%
Saturated fat 0.454g 16.134g 71%
Monounsaturated fat 0.344g 23.879g 59%
Magnesium 144mg 376mg 55%
Vitamin B3 6.738mg 0.295mg 40%
Vitamin E 5.65mg 38%
Phosphorus 508mg 725mg 31%
Fiber 7.5g 30%
Vitamin B6 0.419mg 0.101mg 24%
Carbs 71.13g 11.74g 20%
Vitamin B1 0.419mg 0.617mg 17%
Calories 339kcal 659kcal 16%
Vitamin B5 0.935mg 0.184mg 15%
Iron 3.52mg 2.43mg 14%
Calcium 34mg 160mg 13%
Potassium 431mg 659mg 7%
Vitamin B2 0.121mg 0.035mg 7%
Folate 43µg 22µg 5%
Choline 28.8mg 5%
Protein 13.68g 14.32g 1%
Vitamin C 0mg 0.7mg 1%
Zinc 4.16mg 4.06mg 1%
Omega-3 (ALA) 0.018g 1%
Protein per 100 calories 4g 2.2g N/A
Calories per 10 g protein 248kcal 460kcal N/A
Weight per 100 calories 29g 15g N/A
Unsaturated / Saturated Fat ratio 2.9 3 N/A
Net carbs 71.13g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 2mg 3mg 0%
Tryptophan 0.176mg 0.135mg 0%
Threonine 0.366mg 0.365mg 0%
Isoleucine 0.533mg 0.518mg 0%
Leucine 0.934mg 1.19mg 0%
Lysine 0.303mg 0.49mg 0%
Methionine 0.221mg 1.124mg 0%
Phenylalanine 0.681mg 0.639mg 0%
Valine 0.594mg 0.76mg 0%
Histidine 0.322mg 0.409mg 0%
Omega-6 (Gamma-linolenic acid) 0.018g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +505.9%
Contains more WaterWater +219.9%
Contains more FatsFats +2616.6%
~equal in Protein ~14.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -97.2%
Contains more Mono. FatMonounsaturated fat +6841.6%
Contains more Poly. FatPolyunsaturated fat +2394.8%

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.