Brazil Nut vs. Bittersweet Chocolate
Nutrition comparison of Brazil Nut and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and bittersweet chocolate:
- Both bittersweet chocolate and brazil nut are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Brazil nut has 59% less carbohydrates than bittersweet chocolate.
- Brazil nut has more thiamin and Vitamin B6, however, bittersweet chocolate contains more riboflavin and niacin.
- Brazil nut has signficantly more Vitamin E than bittersweet chocolate.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and brazil nut are high in calories. Bittersweet chocolate is very similar to bittersweet chocolate for calories - bittersweet chocolate has 642 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is lighter in carbs, heavier in fat and similar to bittersweet chocolate for protein. Brazil nut has a macronutrient ratio of 8:7:85 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Bittersweet Chocolate | |
|---|---|---|
| Protein | 8% | 9% |
| Carbohydrates | 7% | 18% |
| Fat | 85% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut has 59% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both bittersweet chocolate and brazil nut are high in dietary fiber. Bittersweet chocolate has 121% more dietary fiber than brazil nut - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Bittersweet chocolate and brazil nut contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and brazil nut has 2.3g of sugar.
Protein
protein
Both bittersweet chocolate and brazil nut are high in protein. is very similar to bittersweet chocolate for protein - bittersweet chocolate has 14.3g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Both bittersweet chocolate and brazil nut are high in saturated fat. Bittersweet chocolate has 100% more saturated fat than brazil nut - bittersweet chocolate has 32.3g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
cholesterol
Both bittersweet chocolate and brazil nut are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and brazil nut does not contain significant amounts.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than bittersweet chocolate - brazil nut has 0.7mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than bittersweet chocolate - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Bittersweet chocolate has more Vitamin K than brazil nut - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin and Vitamin B6, however, bittersweet chocolate contains more riboflavin and niacin. Both brazil nut and bittersweet chocolate contain significant amounts of pantothenic acid and folate.
| Brazil Nut | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.617 MG | 0.147 MG |
| Riboflavin | 0.035 MG | 0.1 MG |
| Niacin | 0.295 MG | 1.355 MG |
| Pantothenic acid | 0.184 MG | 0.168 MG |
| Vitamin B6 | 0.101 MG | 0.027 MG |
| Folate | 22 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and brazil nut are high in calcium. Brazil nut has 58% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both bittersweet chocolate and brazil nut are high in iron. Bittersweet chocolate has 616% more iron than brazil nut - bittersweet chocolate has 17.4mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both bittersweet chocolate and brazil nut are high in potassium. Bittersweet chocolate has 26% more potassium than brazil nut - bittersweet chocolate has 830mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Brazil Nut | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.117 G |
| Total | 0.036 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than bittersweet chocolate per 100 grams.
| Brazil Nut | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.167 G | 0.553 G |
| linoleic acid | 24.363 G | 1.435 G |
| Total | 24.53 G | 1.988 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 Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Brazil Nut g
()
|
Daily Values (%) |
Bittersweet Chocolate 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 bittersweet chocolate or brazil nut contain more calories in 100 grams?Both bittersweet chocolate and brazil nut are high in calories. Bittersweet chocolate is quite similar to bittersweet chocolate for calories - bittersweet chocolate has 642 calories in 100g and brazil nut has 659 calories.
Does bittersweet chocolate or brazil nut contain more calcium?
Both bittersweet chocolate and brazil nut are high in calcium. Brazil nut has 60% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does bittersweet chocolate or brazil nut contain more iron?
Both bittersweet chocolate and brazil nut are high in iron. Bittersweet chocolate has 620% more iron than brazil nut - bittersweet chocolate has 17.4mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does bittersweet chocolate or brazil nut contain more potassium?
Both bittersweet chocolate and brazil nut are high in potassium. Bittersweet chocolate has 30% more potassium than brazil nut - bittersweet chocolate has 830mg of potassium in 100 grams and brazil nut has 659mg of potassium.