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
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.
| 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% |
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 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 B1Vitamin B1 | +47.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 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 more CarbsCarbs | +505.9% |
| Contains more WaterWater | +219.9% |
| Contains more FatsFats | +2616.6% |
| Contains more OtherOther | +92.1% |
~equal in
Protein
~14.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.454 g
Monounsaturated Fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
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% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 339kcal | 659kcal |
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| Protein | 13.68g | 14.32g |
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| Fats | 2.47g | 67.1g |
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| Vitamin C | 0mg | 0.7mg |
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| Net carbs | 71.13g | 4.24g |
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| Carbs | 71.13g | 11.74g |
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| Magnesium | 144mg | 376mg |
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| Calcium | 34mg | 160mg |
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| Potassium | 431mg | 659mg |
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| Iron | 3.52mg | 2.43mg |
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| Sugar | 2.33g |
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| Fiber | 7.5g |
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| Copper | 0.553mg | 1.743mg |
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| Zinc | 4.16mg | 4.06mg |
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| Starch | 0.25g |
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| Phosphorus | 508mg | 725mg |
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| Sodium | 2mg | 3mg |
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| Vitamin E | 5.65mg |
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| Manganese | 3.012mg | 1.223mg |
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| Selenium | 89.4µg | 1917µg |
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| Vitamin B1 | 0.419mg | 0.617mg |
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| Vitamin B2 | 0.121mg | 0.035mg |
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| Vitamin B3 | 6.738mg | 0.295mg |
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| Vitamin B5 | 0.935mg | 0.184mg |
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| Vitamin B6 | 0.419mg | 0.101mg |
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| Folate | 43µg | 22µg |
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| Choline | 28.8mg |
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| Saturated Fat | 0.454g | 16.134g |
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| Monounsaturated Fat | 0.344g | 23.879g |
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| Polyunsaturated fat | 0.978g | 24.399g |
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| Tryptophan | 0.176mg | 0.135mg |
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| Threonine | 0.366mg | 0.365mg |
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| Isoleucine | 0.533mg | 0.518mg |
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| Leucine | 0.934mg | 1.19mg |
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| Lysine | 0.303mg | 0.49mg |
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| Methionine | 0.221mg | 1.124mg |
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| Phenylalanine | 0.681mg | 0.639mg |
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| Valine | 0.594mg | 0.76mg |
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| Histidine | 0.322mg | 0.409mg |
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| Omega-3 - ALA | 0.018g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-6 - Linoleic acid | 23.859g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
34%
27%
Minerals Daily Need Coverage Score
168%
1208%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 15.68g)
Which food is cheaper?
Wheat is cheaper (difference - $3)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 40)
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)
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.