Oats vs. Brazil nut — In-Depth Nutrition Comparison

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What are the main differences between oats and brazil nut?

Oats are richer in manganese, iron, vitamin B5, carbs, and fiber, while brazil nut is higher in copper, fats, magnesium, and phosphorus.
Oats' daily need coverage for manganese is 161% higher.
Brazil nut has 7 times less vitamin B5 than oats. Oats have 1.349mg of vitamin B5, while brazil nut has 0.184mg.
Oats are lower in saturated fat.
Oats have a higher glycemic index (59) than brazil nut (10).

We used Oats and Nuts, brazilnuts, dried, unblanched types in this comparison.

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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.

Oats

Brazil nut

Contains more IronIron	+94.2%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+302%

Contains more MagnesiumMagnesium	+112.4%
Contains more CalciumCalcium	+196.3%
Contains more PotassiumPotassium	+53.6%
Contains more CopperCopper	+178.4%
Contains more PhosphorusPhosphorus	+38.6%
Contains more SeleniumSelenium	+∞%

~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.

Oats

Brazil nut

Contains more Vitamin B1Vitamin B1	+23.7%
Contains more Vitamin B2Vitamin B2	+297.1%
Contains more Vitamin B3Vitamin B3	+225.8%
Contains more Vitamin B5Vitamin B5	+633.2%
Contains more Vitamin B6Vitamin B6	+17.8%
Contains more FolateFolate	+154.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%

~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			DV% diff.
Selenium		1917µg	3485%
Manganese	4.916mg	1.223mg	161%
Polyunsaturated fat	2.535g	24.399g	146%
Omega-6 (Linoleic acid)		23.859g	140%
Copper	0.626mg	1.743mg	124%
Fats	6.9g	67.1g	93%
Saturated fat	1.217g	16.134g	68%
Monounsaturated fat	2.178g	23.879g	54%
Magnesium	177mg	376mg	47%
Vitamin E		5.65mg	38%
Iron	4.72mg	2.43mg	29%
Phosphorus	523mg	725mg	29%
Vitamin B5	1.349mg	0.184mg	23%
Carbs	66.27g	11.74g	18%
Calories	389kcal	659kcal	14%
Fiber	10.6g	7.5g	12%
Vitamin B1	0.763mg	0.617mg	12%
Calcium	54mg	160mg	11%
Folate	56µg	22µg	9%
Vitamin B2	0.139mg	0.035mg	8%
Potassium	429mg	659mg	7%
Protein	16.89g	14.32g	5%
Choline		28.8mg	5%
Vitamin B3	0.961mg	0.295mg	4%
Vitamin C	0mg	0.7mg	1%
Zinc	3.97mg	4.06mg	1%
Vitamin B6	0.119mg	0.101mg	1%
Omega-3 (ALA)		0.018g	1%
Protein per 100 calories	4.3g	2.2g	N/A
Calories per 10 g protein	230kcal	460kcal	N/A
Weight per 100 calories	26g	15g	N/A
Unsaturated / Saturated Fat ratio	3.9	3	N/A
Net carbs	55.67g	4.24g	N/A
Sugar		2.33g	N/A
Starch		0.25g	0%
Sodium	2mg	3mg	0%
Tryptophan	0.234mg	0.135mg	0%
Threonine	0.575mg	0.365mg	0%
Isoleucine	0.694mg	0.518mg	0%
Leucine	1.284mg	1.19mg	0%
Lysine	0.701mg	0.49mg	0%
Methionine	0.312mg	1.124mg	0%
Phenylalanine	0.895mg	0.639mg	0%
Valine	0.937mg	0.76mg	0%
Histidine	0.405mg	0.409mg	0%
Omega-6 (Gamma-linolenic acid)		0.018g	N/A