Flour vs. Brazil nut — In-Depth Nutrition Comparison
Compare
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, fats, phosphorus, magnesium, and vitamin E.
- Daily need coverage for selenium for 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.
- Brazil nut has a lower glycemic index (10) than flour (72).
Wheat flour, white, all-purpose, enriched, bleached and Nuts, brazilnuts, dried, unblanched are the varieties used in this article.
Infographic
Infographic link
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.
| Contains more IronIron | +90.9% |
| Contains less SodiumSodium | -33.3% |
| Contains more MagnesiumMagnesium | +1609.1% |
| Contains more CalciumCalcium | +966.7% |
| Contains more PotassiumPotassium | +515.9% |
| Contains more CopperCopper | +1110.4% |
| Contains more ZincZinc | +480% |
| Contains more PhosphorusPhosphorus | +571.3% |
| Contains more ManganeseManganese | +79.3% |
| Contains more SeleniumSelenium | +5554.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +27.2% |
| Contains more Vitamin B2Vitamin B2 | +1311.4% |
| Contains more Vitamin B3Vitamin B3 | +1901.4% |
| Contains more Vitamin B5Vitamin B5 | +138% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +731.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +9316.7% |
| Contains more Vitamin B6Vitamin B6 | +129.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 33.9µg | 1917µg | 3424% |
| Copper | 0.144mg | 1.743mg | 178% |
| Polyunsaturated fat | 0.413g | 24.399g | 160% |
| Omega-6 (Linoleic acid) | 23.859g | 140% | |
| Fats | 0.98g | 67.1g | 102% |
| Phosphorus | 108mg | 725mg | 88% |
| Magnesium | 22mg | 376mg | 84% |
| Saturated fat | 0.155g | 16.134g | 73% |
| Monounsaturated fat | 0.087g | 23.879g | 59% |
| Folate | 183µg | 22µg | 40% |
| Vitamin E | 0.06mg | 5.65mg | 37% |
| Vitamin B2 | 0.494mg | 0.035mg | 35% |
| Vitamin B3 | 5.904mg | 0.295mg | 35% |
| Zinc | 0.7mg | 4.06mg | 31% |
| Iron | 4.64mg | 2.43mg | 28% |
| Manganese | 0.682mg | 1.223mg | 24% |
| Carbs | 76.31g | 11.74g | 22% |
| Fiber | 2.7g | 7.5g | 19% |
| Potassium | 107mg | 659mg | 16% |
| Calories | 364kcal | 659kcal | 15% |
| Calcium | 15mg | 160mg | 15% |
| Vitamin B1 | 0.785mg | 0.617mg | 14% |
| Protein | 10.33g | 14.32g | 8% |
| Vitamin B5 | 0.438mg | 0.184mg | 5% |
| Vitamin B6 | 0.044mg | 0.101mg | 4% |
| Choline | 10.4mg | 28.8mg | 3% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Omega-3 (ALA) | 0.018g | 1% | |
| Protein per 100 calories | 2.8g | 2.2g | N/A |
| Calories per 10 g protein | 352kcal | 460kcal | N/A |
| Weight per 100 calories | 27g | 15g | N/A |
| Unsaturated / Saturated Fat ratio | 3.2 | 3 | N/A |
| Net carbs | 73.61g | 4.24g | N/A |
| Sugar | 0.27g | 2.33g | N/A |
| Starch | 0.25g | 0% | |
| Sodium | 2mg | 3mg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Tryptophan | 0.127mg | 0.135mg | 0% |
| Threonine | 0.281mg | 0.365mg | 0% |
| Isoleucine | 0.357mg | 0.518mg | 0% |
| Leucine | 0.71mg | 1.19mg | 0% |
| Lysine | 0.228mg | 0.49mg | 0% |
| Methionine | 0.183mg | 1.124mg | 0% |
| Phenylalanine | 0.52mg | 0.639mg | 0% |
| Valine | 0.415mg | 0.76mg | 0% |
| Histidine | 0.23mg | 0.409mg | 0% |
| Omega-6 (Gamma-linolenic acid) | 0.018g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more CarbsCarbs | +550% |
| Contains more WaterWater | +248.5% |
| Contains more ProteinProtein | +38.6% |
| Contains more FatsFats | +6746.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 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 | -99% |
| Contains more Mono. FatMonounsaturated fat | +27347.1% |
| Contains more Poly. FatPolyunsaturated fat | +5807.7% |
