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Flour vs. Brazil nut — In-Depth Nutrition Comparison

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How are Flour and Brazil nut different?

  • Flour is higher in Folate, Vitamin B2, and Vitamin B3, however, Brazil nut is richer in Selenium, Copper, Phosphorus, Magnesium, Vitamin E , and Zinc.
  • Daily need coverage for Selenium from Brazil nut is 3424% higher.
  • Flour contains 20 times more Vitamin B3 than Brazil nut. While Flour contains 5.904mg of Vitamin B3, Brazil nut contains only 0.295mg.
  • Flour has less Saturated Fat.

Wheat flour, white, all-purpose, enriched, bleached and Nuts, brazilnuts, dried, unblanched are the varieties used in this article.

Infographic

Flour 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.
Contains more Iron +90.9%
Contains less Sodium -33.3%
Contains more Calcium +966.7%
Contains more Magnesium +1609.1%
Contains more Phosphorus +571.3%
Contains more Potassium +515.9%
Contains more Zinc +480%
Contains more Copper +1110.4%
Contains more Manganese +79.3%
Contains more Selenium +5554.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Iron +90.9%
Contains less Sodium -33.3%
Contains more Calcium +966.7%
Contains more Magnesium +1609.1%
Contains more Phosphorus +571.3%
Contains more Potassium +515.9%
Contains more Zinc +480%
Contains more Copper +1110.4%
Contains more Manganese +79.3%
Contains more Selenium +5554.9%

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.
Flour
6
:
Contains more Vitamin B1 +27.2%
Contains more Vitamin B2 +1311.4%
Contains more Vitamin B3 +1901.4%
Contains more Vitamin B5 +138%
Contains more Folate +731.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +9316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +129.5%
Contains more Choline +176.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 16% 0%
Contains more Vitamin B1 +27.2%
Contains more Vitamin B2 +1311.4%
Contains more Vitamin B3 +1901.4%
Contains more Vitamin B5 +138%
Contains more Folate +731.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +9316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +129.5%
Contains more Choline +176.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +550%
Contains more Water +248.5%
Contains more Protein +38.6%
Contains more Fats +6746.9%
Contains more Other +643.5%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 Carbs +550%
Contains more Water +248.5%
Contains more Protein +38.6%
Contains more Fats +6746.9%
Contains more Other +643.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +27347.1%
Contains more Polyunsaturated fat +5807.7%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +27347.1%
Contains more Polyunsaturated fat +5807.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour 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 Flour Brazil nut Opinion
Net carbs 73.61g 4.24g Flour
Protein 10.33g 14.32g Brazil nut
Fats 0.98g 67.1g Brazil nut
Carbs 76.31g 11.74g Flour
Calories 364kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 0.27g 2.33g Flour
Fiber 2.7g 7.5g Brazil nut
Calcium 15mg 160mg Brazil nut
Iron 4.64mg 2.43mg Flour
Magnesium 22mg 376mg Brazil nut
Phosphorus 108mg 725mg Brazil nut
Potassium 107mg 659mg Brazil nut
Sodium 2mg 3mg Flour
Zinc 0.7mg 4.06mg Brazil nut
Copper 0.144mg 1.743mg Brazil nut
Manganese 0.682mg 1.223mg Brazil nut
Selenium 33.9µg 1917µg Brazil nut
Vitamin E 0.06mg 5.65mg Brazil nut
Vitamin C 0mg 0.7mg Brazil nut
Vitamin B1 0.785mg 0.617mg Flour
Vitamin B2 0.494mg 0.035mg Flour
Vitamin B3 5.904mg 0.295mg Flour
Vitamin B5 0.438mg 0.184mg Flour
Vitamin B6 0.044mg 0.101mg Brazil nut
Folate 183µg 22µg Flour
Choline 10.4mg 28.8mg Brazil nut
Vitamin K 0.3µg 0µg Flour
Tryptophan 0.127mg 0.135mg Brazil nut
Threonine 0.281mg 0.365mg Brazil nut
Isoleucine 0.357mg 0.518mg Brazil nut
Leucine 0.71mg 1.19mg Brazil nut
Lysine 0.228mg 0.49mg Brazil nut
Methionine 0.183mg 1.124mg Brazil nut
Phenylalanine 0.52mg 0.639mg Brazil nut
Valine 0.415mg 0.76mg Brazil nut
Histidine 0.23mg 0.409mg Brazil nut
Saturated Fat 0.155g 16.134g Flour
Monounsaturated Fat 0.087g 23.879g Brazil nut
Polyunsaturated fat 0.413g 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
Flour Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
46%
Flour
27%
Brazil nut
Minerals Daily Need Coverage Score
59%
Flour
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.06g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 15.979g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 62)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.