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  6. Wild rice raw vs. Brazil nut

Wild rice raw vs. Brazil nut — In-Depth Nutrition Comparison

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What are the main differences between Wild rice raw and Brazil nut?

  • Wild rice raw is richer in Vitamin B3, Vitamin B6, and Folate, while Brazil nut is higher in Selenium, Copper, Magnesium, Vitamin B1, Phosphorus, and Vitamin E .
  • Brazil nut's daily need coverage for Selenium is 3480% higher.
  • Brazil nut has 23 times less Vitamin B3 than Wild rice raw. Wild rice raw has 6.733mg of Vitamin B3, while Brazil nut has 0.295mg.
  • Wild rice raw is lower in Saturated Fat.

We used Wild rice, raw and Nuts, brazilnuts, dried, unblanched types in this comparison.

Infographic

Wild rice raw 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.
Wild rice raw
Wild rice raw
2
:
8
Brazil nut
Brazil nut
Contains more Zinc +46.8%
Contains more Calcium +661.9%
Contains more Iron +24%
Contains more Magnesium +112.4%
Contains more Phosphorus +67.4%
Contains more Potassium +54.3%
Contains less Sodium -57.1%
Contains more Copper +232.6%
Contains more Selenium +68364.3%
Equal in Manganese - 1.223
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Zinc +46.8%
Contains more Calcium +661.9%
Contains more Iron +24%
Contains more Magnesium +112.4%
Contains more Phosphorus +67.4%
Contains more Potassium +54.3%
Contains less Sodium -57.1%
Contains more Copper +232.6%
Contains more Selenium +68364.3%
Equal in Manganese - 1.223

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.
Wild rice raw
Wild rice raw
7
:
3
Brazil nut
Brazil nut
Contains more Vitamin A +∞%
Contains more Vitamin B2 +648.6%
Contains more Vitamin B3 +2182.4%
Contains more Vitamin B5 +483.7%
Contains more Vitamin B6 +287.1%
Contains more Folate +331.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +589%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +436.5%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 A +∞%
Contains more Vitamin B2 +648.6%
Contains more Vitamin B3 +2182.4%
Contains more Vitamin B5 +483.7%
Contains more Vitamin B6 +287.1%
Contains more Folate +331.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +589%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +436.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
3
:
2
Brazil nut
Brazil nut
Contains more Carbs +538%
Contains more Water +126.9%
Contains more Fats +6113%
Contains more Other +123.5%
Equal in Protein - 14.32
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +538%
Contains more Water +126.9%
Contains more Fats +6113%
Contains more Other +123.5%
Equal in Protein - 14.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Brazil nut
Brazil nut
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +14918.2%
Contains more Polyunsaturated fat +3509.3%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 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 -99%
Contains more Monounsaturated Fat +14918.2%
Contains more Polyunsaturated fat +3509.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
0
:
2
Brazil nut
Brazil nut
Contains more Starch +∞%
Contains more Sucrose +247.8%
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Brazil nut
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +247.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Brazil nut Opinion
Net carbs 68.7g 4.24g Wild rice raw
Protein 14.73g 14.32g Wild rice raw
Fats 1.08g 67.1g Brazil nut
Carbs 74.9g 11.74g Wild rice raw
Calories 357kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.5g 2.33g Brazil nut
Fiber 6.2g 7.5g Brazil nut
Calcium 21mg 160mg Brazil nut
Iron 1.96mg 2.43mg Brazil nut
Magnesium 177mg 376mg Brazil nut
Phosphorus 433mg 725mg Brazil nut
Potassium 427mg 659mg Brazil nut
Sodium 7mg 3mg Brazil nut
Zinc 5.96mg 4.06mg Wild rice raw
Copper 0.524mg 1.743mg Brazil nut
Manganese 1.329mg 1.223mg Wild rice raw
Selenium 2.8µg 1917µg Brazil nut
Vitamin A 19IU 0IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg 5.65mg Brazil nut
Vitamin C 0mg 0.7mg Brazil nut
Vitamin B1 0.115mg 0.617mg Brazil nut
Vitamin B2 0.262mg 0.035mg Wild rice raw
Vitamin B3 6.733mg 0.295mg Wild rice raw
Vitamin B5 1.074mg 0.184mg Wild rice raw
Vitamin B6 0.391mg 0.101mg Wild rice raw
Folate 95µg 22µg Wild rice raw
Vitamin K 1.9µg 0µg Wild rice raw
Tryptophan 0.179mg 0.135mg Wild rice raw
Threonine 0.469mg 0.365mg Wild rice raw
Isoleucine 0.618mg 0.518mg Wild rice raw
Leucine 1.018mg 1.19mg Brazil nut
Lysine 0.629mg 0.49mg Wild rice raw
Methionine 0.438mg 1.124mg Brazil nut
Phenylalanine 0.721mg 0.639mg Wild rice raw
Valine 0.858mg 0.76mg Wild rice raw
Histidine 0.384mg 0.409mg Brazil nut
Saturated Fat 0.156g 16.134g Wild rice raw
Monounsaturated Fat 0.159g 23.879g Brazil nut
Polyunsaturated fat 0.676g 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
Wild rice raw 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
39%
Wild rice raw
28%
Brazil nut
Minerals Daily Need Coverage Score
96%
Wild rice raw
1208%
Brazil nut

Comparison summary

Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 15.978g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $3.4)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 47)
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)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.