Banana vs. Brazil Nut
Nutrition comparison of Banana and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and brazil nut:
- Both brazil nut and banana are high in dietary fiber and potassium.
- Brazil nut has 4.2 times less sugar than banana.
- Brazil nut has more thiamin, however, banana contains more riboflavin, niacin and Vitamin B6.
- Brazil nut has signficantly more Vitamin E than banana.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of calcium and protein.
USDA sources for nutritional information: Banana (Bananas, raw) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brazil nut is high in calories and banana has 86% less calories than brazil nut - brazil nut has 659 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much heavier in carbs, much lighter in fat and similar to brazil nut for protein. Banana has a macronutrient ratio of 5:93:3 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Brazil Nut | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 93% | 7% |
| Fat | 3% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut has 49% less carbohydrates than banana - brazil nut has 11.7g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both brazil nut and banana are high in dietary fiber. Brazil nut has 188% more dietary fiber than banana - brazil nut has 7.5g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Brazil nut has 4.2 times less sugar than banana - brazil nut has 2.3g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Brazil nut is an excellent source of protein and it has 12 times more protein than banana - brazil nut has 14.3g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and banana has 99% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 11 times more Vitamin C than brazil nut - brazil nut has 0.7mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Banana and brazil nut contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than banana - brazil nut has 5.7mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Banana and brazil nut contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, banana contains more riboflavin, niacin and Vitamin B6. Both banana and brazil nut contain significant amounts of pantothenic acid and folate.
| Banana | Brazil Nut | |
|---|---|---|
| Thiamin | 0.031 MG | 0.617 MG |
| Riboflavin | 0.073 MG | 0.035 MG |
| Niacin | 0.665 MG | 0.295 MG |
| Pantothenic acid | 0.334 MG | 0.184 MG |
| Vitamin B6 | 0.367 MG | 0.101 MG |
| Folate | 20 UG | 22 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 31 times more calcium than banana - brazil nut has 160mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Brazil nut is a great source of iron and it has 835% more iron than banana - brazil nut has 2.4mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both brazil nut and banana are high in potassium. Brazil nut has 84% more potassium than banana - brazil nut has 659mg of potassium per 100 grams and banana has 358mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both banana and brazil nut contain significant amounts of alpha linoleic acid (ALA).
| Banana | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.036 G |
| Total | 0.027 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than banana per 100 grams.
| Banana | Brazil Nut | |
|---|---|---|
| linoleic acid | 0.046 G | 24.363 G |
| other omega 6 | ~ | 0.018 G |
| Total | 0.046 G | 24.381 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Banana (Bananas, raw) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Banana g
()
|
Daily Values (%) |
Brazil Nut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brazil nut or banana contain more calories in 100 grams?Brazil nut is high in calories and banana has 90% less calories than brazil nut - brazil nut has 659 calories in 100g and banana has 89 calories.
Does brazil nut or banana have more carbohydrates?
By weight, brazil nut has 50% fewer carbohydrates than banana - brazil nut has 11.7g of carbs for 100g and banana has 22.8g of carbohydrates.
Does brazil nut or banana contain more calcium?
Brazil nut is a rich source of calcium and it has 31 times more calcium than banana - brazil nut has 160mg of calcium in 100 grams and banana has 5mg of calcium.
Does brazil nut or banana contain more potassium?
Both brazil nut and banana are high in potassium. Brazil nut has 80% more potassium than banana - brazil nut has 659mg of potassium in 100 grams and banana has 358mg of potassium.