Walnut vs. Brazil nut — In-Depth Nutrition Comparison
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Summary of differences between walnut and brazil nut
- Walnut has more manganese, vitamin B6, and folate; however, brazil nut is higher in selenium, phosphorus, magnesium, vitamin E, vitamin B1, and copper.
- Brazil nut covers your daily need for selenium, 3477% more than walnut.
- Walnut has 5 times more vitamin B6 than brazil nut. While walnut has 0.537mg of vitamin B6, brazil nut has only 0.101mg.
- Walnut has less saturated fat.
These are the specific foods used in this comparison Nuts, walnuts, english and Nuts, brazilnuts, dried, unblanched.
Infographic
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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 | +19.8% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +179.1% |
| Contains more MagnesiumMagnesium | +138% |
| Contains more CalciumCalcium | +63.3% |
| Contains more PotassiumPotassium | +49.4% |
| Contains more ZincZinc | +31.4% |
| Contains more PhosphorusPhosphorus | +109.5% |
| Contains more SeleniumSelenium | +39022.4% |
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 CVitamin C | +85.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +328.6% |
| Contains more Vitamin B3Vitamin B3 | +281.4% |
| Contains more Vitamin B5Vitamin B5 | +209.8% |
| Contains more Vitamin B6Vitamin B6 | +431.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +345.5% |
| Contains more Vitamin EVitamin E | +707.1% |
| Contains more Vitamin B1Vitamin B1 | +80.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 4.9µg | 1917µg | 3477% |
| Polyunsaturated fat | 47.174g | 24.399g | 152% |
| Manganese | 3.414mg | 1.223mg | 95% |
| Phosphorus | 346mg | 725mg | 54% |
| Magnesium | 158mg | 376mg | 52% |
| Saturated fat | 6.126g | 16.134g | 45% |
| Monounsaturated fat | 8.933g | 23.879g | 37% |
| Vitamin B6 | 0.537mg | 0.101mg | 34% |
| Vitamin E | 0.7mg | 5.65mg | 33% |
| Vitamin B1 | 0.341mg | 0.617mg | 23% |
| Folate | 98µg | 22µg | 19% |
| Copper | 1.586mg | 1.743mg | 17% |
| Zinc | 3.09mg | 4.06mg | 9% |
| Vitamin B2 | 0.15mg | 0.035mg | 9% |
| Vitamin B5 | 0.57mg | 0.184mg | 8% |
| Calcium | 98mg | 160mg | 6% |
| Potassium | 441mg | 659mg | 6% |
| Iron | 2.91mg | 2.43mg | 6% |
| Vitamin B3 | 1.125mg | 0.295mg | 5% |
| Fats | 65.21g | 67.1g | 3% |
| Fiber | 6.7g | 7.5g | 3% |
| Protein | 15.23g | 14.32g | 2% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Choline | 39.2mg | 28.8mg | 2% |
| Vitamin C | 1.3mg | 0.7mg | 1% |
| Carbs | 13.71g | 11.74g | 1% |
| Calories | 654kcal | 659kcal | 0% |
| Protein per 100 calories | 2.3g | 2.2g | N/A |
| Calories per 10 g protein | 429kcal | 460kcal | N/A |
| Weight per 100 calories | 15g | 15g | N/A |
| Unsaturated / Saturated Fat ratio | 9.2 | 3 | N/A |
| Net carbs | 7.01g | 4.24g | N/A |
| Sugar | 2.61g | 2.33g | N/A |
| Starch | 0.06g | 0.25g | 0% |
| Sodium | 2mg | 3mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.17mg | 0.135mg | 0% |
| Threonine | 0.596mg | 0.365mg | 0% |
| Isoleucine | 0.625mg | 0.518mg | 0% |
| Leucine | 1.17mg | 1.19mg | 0% |
| Lysine | 0.424mg | 0.49mg | 0% |
| Methionine | 0.236mg | 1.124mg | 0% |
| Phenylalanine | 0.711mg | 0.639mg | 0% |
| Valine | 0.753mg | 0.76mg | 0% |
| Histidine | 0.391mg | 0.409mg | 0% |
| Fructose | 0.09g | 0g | 0% |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 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 | +16.8% |
| Contains more WaterWater | +19% |
| Contains more OtherOther | +92.1% |
~equal in
Protein
~14.32g
~equal in
Fats
~67.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 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 | -62% |
| Contains more Poly. FatPolyunsaturated fat | +93.3% |
| Contains more Mono. FatMonounsaturated fat | +167.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +316.7% |
~equal in
Sucrose
~2.33g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
