Egg vs. Brazil Nut
Nutrition comparison of Egg and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and brazil nut:
- Both brazil nut and egg are high in calcium, calories and protein.
- Brazil nut has more thiamin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of dietary fiber and potassium.
- Egg has 15.3 times less carbohydrates than brazil nut.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, egg has more dha than brazil nut.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and egg are high in calories. Brazil nut has 361% more calories than egg - brazil nut has 659 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, lighter in carbs and much lighter in fat compared to brazil nut per calorie. Egg has a macronutrient ratio of 36:2:62 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Brazil Nut | |
|---|---|---|
| Protein | 36% | 8% |
| Carbohydrates | 2% | 7% |
| Fat | 62% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 15.3 times less carbohydrates than brazil nut - brazil nut has 11.7g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Brazil nut is an excellent source of dietary fiber and it has more dietary fiber than egg - brazil nut has 7.5g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Brazil nut and egg contain similar amounts of sugar - brazil nut has 2.3g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both brazil nut and egg are high in protein. Brazil nut has 14% more protein than egg - brazil nut has 14.3g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and egg has 81% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and brazil nut are low in trans fat - egg has 0.04g of trans fat per 100 grams and brazil nut does not contain significant amounts.
cholesterol
Egg is high in cholesterol and brazil nut has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and brazil nut does not contain significant amounts.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than egg - brazil nut has 0.7mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than brazil nut - egg has 160ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than brazil nut - egg has 82iu of Vitamin D per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has 438% more Vitamin E than egg - brazil nut has 5.7mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Egg and brazil nut contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12. Both egg and brazil nut contain significant amounts of niacin, Vitamin B6 and folate.
| Egg | Brazil Nut | |
|---|---|---|
| Thiamin | 0.04 MG | 0.617 MG |
| Riboflavin | 0.457 MG | 0.035 MG |
| Niacin | 0.075 MG | 0.295 MG |
| Pantothenic acid | 1.533 MG | 0.184 MG |
| Vitamin B6 | 0.17 MG | 0.101 MG |
| Folate | 47 UG | 22 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both brazil nut and egg are high in calcium. Brazil nut has 186% more calcium than egg - brazil nut has 160mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Brazil nut is a great source of iron and it has 39% more iron than egg - brazil nut has 2.4mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Brazil nut is an excellent source of potassium and it has 378% more potassium than egg - brazil nut has 659mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than brazil nut per 100 grams. Both egg and brazil nut contain significant amounts of alpha linoleic acid (ALA).
| Egg | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.036 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than egg per 100 grams.
| Egg | Brazil Nut | |
|---|---|---|
| other omega 6 | 0.012 G | 0.018 G |
| linoleic acid | 1.555 G | 24.363 G |
| Total | 1.567 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: Egg (Egg, whole, raw, fresh) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Egg g
()
|
Daily Values (%) |
Brazil Nut 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 % |
|
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 % |
|
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 % |
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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 % |
|
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 egg contain more calories in 100 grams?Both brazil nut and egg are high in calories. Brazil nut has 360% more calories than egg - brazil nut has 659 calories in 100g and egg has 143 calories.
Is brazil nut or egg better for protein?
Both brazil nut and egg are high in protein. Brazil nut has 10% more protein than egg - brazil nut has 14.3g of protein per 100 grams and egg has 12.6g of protein.
Does brazil nut or egg contain more calcium?
Both brazil nut and egg are high in calcium. Brazil nut has 190% more calcium than egg - brazil nut has 160mg of calcium in 100 grams and egg has 56mg of calcium.
Does brazil nut or egg contain more potassium?
Brazil nut is a rich source of potassium and it has 380% more potassium than egg - brazil nut has 659mg of potassium in 100 grams and egg has 138mg of potassium.