Beef vs. Brazil Nut
Nutrition comparison of Cooked Beef and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and brazil nut:
- Both beef and brazil nut are high in calories, iron, potassium, protein and saturated fat.
- Brazil nut has more thiamin, however, beef contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Brazil nut has signficantly more Vitamin E than beef.
- Brazil nut is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and brazil nut are high in calories. Brazil nut has 138% more calories than beef - beef has 277 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, beef is much heavier in protein, lighter in carbs and much lighter in fat compared to brazil nut per calorie. Beef has a macronutrient ratio of 38:0:62 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Brazil Nut | |
|---|---|---|
| Protein | 38% | 8% |
| Carbohydrates | ~ | 7% |
| Fat | 62% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than brazil nut - brazil nut has 11.7g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Brazil nut is an excellent source of dietary fiber and it has more dietary fiber than beef - brazil nut has 7.5g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and brazil nut are high in protein. Beef has 77% more protein than brazil nut - beef has 25.4g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Both beef and brazil nut are high in saturated fat. Brazil nut has 120% more saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
trans fat
Brazil nut has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and brazil nut does not contain significant amounts.
cholesterol
Brazil nut has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and brazil nut does not contain significant amounts.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than beef - brazil nut has 0.7mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and brazil nut contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin D
Beef and brazil nut contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Beef and brazil nut contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, beef contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and brazil nut contain significant amounts of folate.
| Beef | Brazil Nut | |
|---|---|---|
| Thiamin | 0.051 MG | 0.617 MG |
| Riboflavin | 0.176 MG | 0.035 MG |
| Niacin | 4.537 MG | 0.295 MG |
| Pantothenic acid | 0.658 MG | 0.184 MG |
| Vitamin B6 | 0.336 MG | 0.101 MG |
| Folate | 11 UG | 22 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 357% more calcium than beef - beef has 35mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both beef and brazil nut are high in iron. Beef is very similar to beef for iron - beef has 2.3mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both beef and brazil nut are high in potassium. Brazil nut has 140% more potassium than beef - beef has 275mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and brazil nut contain significant amounts of alpha linoleic acid (ALA).
| Beef | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.036 G |
| Total | 0.056 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than beef per 100 grams.
| Beef | Brazil Nut | |
|---|---|---|
| other omega 6 | 0.012 G | 0.018 G |
| linoleic acid | 0.39 G | 24.363 G |
| Total | 0.402 G | 24.381 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Beef or Brazil Nut .
Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Cooked Beef g
()
|
Daily Values (%) |
Brazil Nut g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
|
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or brazil nut contain more calories in 100 grams?Both beef and brazil nut are high in calories. Brazil nut has 140% more calories than beef - beef has 277 calories in 100g and brazil nut has 659 calories.
Is beef or brazil nut better for protein?
Both beef and brazil nut are high in protein. Beef has 80% more protein than brazil nut - beef has 25.4g of protein per 100 grams and brazil nut has 14.3g of protein.
Does beef or brazil nut contain more calcium?
Brazil nut is a rich source of calcium and it has 360% more calcium than beef - beef has 35mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does beef or brazil nut contain more iron?
Both beef and brazil nut are high in iron. Beef is very similar to beef for iron - beef has 2.3mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does beef or brazil nut contain more potassium?
Both beef and brazil nut are high in potassium. Brazil nut has 140% more potassium than beef - beef has 275mg of potassium in 100 grams and brazil nut has 659mg of potassium.