Brazil Nut vs. Broccoli
Nutrition comparison of Brazil Nut and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and broccoli:
- Both broccoli and brazil nut are high in calcium, dietary fiber and potassium.
- Brazil nut has more thiamin, however, broccoli contains more riboflavin, niacin, pantothenic acid and folate.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of protein.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brazil nut is high in calories and broccoli has 95% less calories than brazil nut - broccoli has 34 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 broccoli per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Broccoli | |
|---|---|---|
| Protein | 8% | 27% |
| Carbohydrates | 7% | 64% |
| Fat | 85% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and brazil nut contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both broccoli and brazil nut are high in dietary fiber. Brazil nut has 188% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Broccoli and brazil nut contain similar amounts of sugar - broccoli has 1.7g 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 408% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and broccoli has 99% less saturated fat than brazil nut - broccoli has 0.11g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 126 times more Vitamin C than brazil nut - broccoli has 89.2mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than brazil nut - broccoli has 31ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has 624% more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than brazil nut - broccoli has 101.6ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, broccoli contains more riboflavin, niacin, pantothenic acid and folate. Both brazil nut and broccoli contain significant amounts of Vitamin B6.
| Brazil Nut | Broccoli | |
|---|---|---|
| Thiamin | 0.617 MG | 0.071 MG |
| Riboflavin | 0.035 MG | 0.117 MG |
| Niacin | 0.295 MG | 0.639 MG |
| Pantothenic acid | 0.184 MG | 0.573 MG |
| Vitamin B6 | 0.101 MG | 0.175 MG |
| Folate | 22 UG | 63 UG |
Minerals
calcium
Both broccoli and brazil nut are high in calcium. Brazil nut has 240% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Brazil nut is a great source of iron and it has 233% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both broccoli and brazil nut are high in potassium. Brazil nut has 109% more potassium than broccoli - broccoli has 316mg 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 brazil nut and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Brazil Nut | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.0215 G |
| Total | 0.036 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than broccoli per 100 grams.
| Brazil Nut | Broccoli | |
|---|---|---|
| other omega 6 | 0.167 G | 0.006 G |
| linoleic acid | 24.363 G | 0.049 G |
| Total | 24.53 G | 0.055 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 Brazil Nut or Broccoli .
Note: The specific food items compared are: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Broccoli (Broccoli, raw) .
Brazil Nut g
()
|
Daily Values (%) |
Broccoli 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 % |
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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 % |
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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 % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 broccoli or brazil nut contain more calories in 100 grams?Brazil nut is high in calories and broccoli has 100% less calories than brazil nut - broccoli has 34 calories in 100g and brazil nut has 659 calories.
Does broccoli or brazil nut have more carbohydrates?
By weight, broccoli and brazil nut contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and brazil nut has 11.7g of carbohydrates.
Does broccoli or brazil nut contain more calcium?
Both broccoli and brazil nut are high in calcium. Brazil nut has 240% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does broccoli or brazil nut contain more potassium?
Both broccoli and brazil nut are high in potassium. Brazil nut has 110% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and brazil nut has 659mg of potassium.