Blueberry vs. Brazil Nut
Nutrition comparison of Blueberry and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and brazil nut:
- Both brazil nut and blueberry are high in dietary fiber.
- Blueberry has signficantly more Vitamin C than brazil nut.
- Brazil nut has 3.2 times less sugar than blueberry.
- Brazil nut has more thiamin and folate.
- Brazil nut has signficantly more Vitamin E than blueberry.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of calcium, potassium and protein.
USDA sources for nutritional information: Blueberry (Blueberries, 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 blueberry has 91% less calories than brazil nut - brazil nut has 659 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much heavier in carbs, much lighter in fat and similar to brazil nut for protein. Blueberry has a macronutrient ratio of 5:91:5 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Brazil Nut | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 91% | 7% |
| Fat | 5% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut and blueberry contain similar amounts of carbs - brazil nut has 11.7g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both brazil nut and blueberry are high in dietary fiber. Brazil nut has 213% more dietary fiber than blueberry - brazil nut has 7.5g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Brazil nut has 3.2 times less sugar than blueberry - brazil nut has 2.3g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Brazil nut is an excellent source of protein and it has 18 times more protein than blueberry - brazil nut has 14.3g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and blueberry has 100% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than brazil nut - brazil nut has 0.7mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Blueberry and brazil nut contain similar amounts of Vitamin A - blueberry 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 blueberry - brazil nut has 5.7mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Blueberry has more Vitamin K than brazil nut - blueberry has 19.3ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin and folate. Both blueberry and brazil nut contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Blueberry | Brazil Nut | |
|---|---|---|
| Thiamin | 0.037 MG | 0.617 MG |
| Riboflavin | 0.041 MG | 0.035 MG |
| Niacin | 0.418 MG | 0.295 MG |
| Pantothenic acid | 0.124 MG | 0.184 MG |
| Vitamin B6 | 0.052 MG | 0.101 MG |
| Folate | 6 UG | 22 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 25 times more calcium than blueberry - brazil nut has 160mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Brazil nut is a great source of iron and it has 768% more iron than blueberry - brazil nut has 2.4mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Brazil nut is an excellent source of potassium and it has 756% more potassium than blueberry - brazil nut has 659mg of potassium per 100 grams and blueberry has 77mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and brazil nut contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.036 G |
| Total | 0.058 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than blueberry per 100 grams.
| Blueberry | Brazil Nut | |
|---|---|---|
| linoleic acid | 0.088 G | 24.363 G |
| other omega 6 | ~ | 0.018 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Blueberry 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 blueberry contain more calories in 100 grams?Brazil nut is high in calories and blueberry has 90% less calories than brazil nut - brazil nut has 659 calories in 100g and blueberry has 57 calories.
Does brazil nut or blueberry have more carbohydrates?
By weight, brazil nut and blueberry contain similar amounts of carbs - brazil nut has 11.7g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does brazil nut or blueberry contain more calcium?
Brazil nut is a rich source of calcium and it has 25 times more calcium than blueberry - brazil nut has 160mg of calcium in 100 grams and blueberry has 6mg of calcium.
Does brazil nut or blueberry contain more potassium?
Brazil nut is a rich source of potassium and it has 760% more potassium than blueberry - brazil nut has 659mg of potassium in 100 grams and blueberry has 77mg of potassium.