Brazil Nut vs. Beets
Nutrition comparison of Brazil Nut and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and beets:
- Both beets and brazil nut are high in dietary fiber and potassium.
- Brazil nut has 66% less sugar than beet.
- Brazil nut has more thiamin, however, beet contains more folate.
- Brazil nut has signficantly more Vitamin E than beet.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of calcium and protein.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brazil nut is high in calories and beet has 93% less calories than brazil nut - beet has 43 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is lighter in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Beets | |
|---|---|---|
| Protein | 8% | 14% |
| Carbohydrates | 7% | 83% |
| Fat | 85% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and brazil nut contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both beets and brazil nut are high in dietary fiber. Brazil nut has 168% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Brazil nut has 66% less sugar than beet - beet has 6.8g of sugar per 100 grams and brazil nut has 2.3g of sugar.
Protein
protein
Brazil nut is an excellent source of protein and it has 789% more protein than beet - beet has 1.6g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and beet has 100% less saturated fat than brazil nut - beet has 0.03g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Beet has 600% more Vitamin C than brazil nut - beet has 4.9mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin A
Beets and brazil nut contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than beet - beet has 0.04mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Beets and brazil nut contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, beet contains more folate. Both brazil nut and beets contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Brazil Nut | Beets | |
|---|---|---|
| Thiamin | 0.617 MG | 0.031 MG |
| Riboflavin | 0.035 MG | 0.04 MG |
| Niacin | 0.295 MG | 0.334 MG |
| Pantothenic acid | 0.184 MG | 0.155 MG |
| Vitamin B6 | 0.101 MG | 0.067 MG |
| Folate | 22 UG | 109 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 900% more calcium than beet - beet has 16mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Brazil nut is a great source of iron and it has 204% more iron than beet - beet has 0.8mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both beets and brazil nut are high in potassium. Brazil nut has 103% more potassium than beet - beet has 325mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brazil nut has more alpha linoleic acid (ALA) than beet per 100 grams.
| Brazil Nut | Beets | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.005 G |
| Total | 0.036 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than beet per 100 grams.
| Brazil Nut | Beets | |
|---|---|---|
| other omega 6 | 0.018 G | ~ |
| linoleic acid | 24.363 G | 0.055 G |
| Total | 24.381 G | 0.055 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: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Beets (Beets, raw) .
Brazil Nut g
()
|
Daily Values (%) |
Beets g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 beets or brazil nut contain more calories in 100 grams?Brazil nut is high in calories and beet has 90% less calories than brazil nut - beet has 43 calories in 100g and brazil nut has 659 calories.
Does beets or brazil nut have more carbohydrates?
By weight, beets and brazil nut contain similar amounts of carbs - beet has 9.6g of carbs for 100g and brazil nut has 11.7g of carbohydrates.
Does beets or brazil nut contain more calcium?
Brazil nut is a rich source of calcium and it has 900% more calcium than beet - beet has 16mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does beets or brazil nut contain more potassium?
Both beets and brazil nut are high in potassium. Brazil nut has 100% more potassium than beet - beet has 325mg of potassium in 100 grams and brazil nut has 659mg of potassium.