Egg White vs. Brazil Nut
Nutrition comparison of Egg White 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 white
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and brazil nut:
- Both brazil nut and egg white are high in protein.
- Brazil nut has more thiamin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Brazil nut has signficantly more Vitamin E than egg white.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of calcium, dietary fiber and potassium.
- Egg white has 15 times less carbohydrates than brazil nut.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) 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 egg white has 92% less calories than brazil nut - brazil nut has 659 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in fat and similar to brazil nut for carbs. Egg white has a macronutrient ratio of 89:5:6 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Brazil Nut | |
|---|---|---|
| Protein | 89% | 8% |
| Carbohydrates | 5% | 7% |
| Fat | 6% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 15 times less carbohydrates than brazil nut - brazil nut has 11.7g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Brazil nut is an excellent source of dietary fiber and it has more dietary fiber than egg white - brazil nut has 7.5g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Brazil nut and egg white contain similar amounts of sugar - brazil nut has 2.3g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both brazil nut and egg white are high in protein. Brazil nut has 31% more protein than egg white - brazil nut has 14.3g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and egg white has less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than egg white - brazil nut has 0.7mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than egg white - brazil nut has 5.7mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and brazil nut contain significant amounts of niacin and pantothenic acid.
| Egg White | Brazil Nut | |
|---|---|---|
| Thiamin | 0.004 MG | 0.617 MG |
| Riboflavin | 0.439 MG | 0.035 MG |
| Niacin | 0.105 MG | 0.295 MG |
| Pantothenic acid | 0.19 MG | 0.184 MG |
| Vitamin B6 | 0.005 MG | 0.101 MG |
| Folate | 4 UG | 22 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 21 times more calcium than egg white - brazil nut has 160mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Brazil nut is a great source of iron and it has 29 times more iron than egg white - brazil nut has 2.4mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Brazil nut is an excellent source of potassium and it has 304% more potassium than egg white - brazil nut has 659mg of potassium per 100 grams and egg white has 163mg of potassium.
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 White (Egg, white, raw, fresh) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Egg White 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 egg white contain more calories in 100 grams?Brazil nut is high in calories and egg white has 90% less calories than brazil nut - brazil nut has 659 calories in 100g and egg white has 52 calories.
Is brazil nut or egg white better for protein?
Both brazil nut and egg white are high in protein. Brazil nut has 30% more protein than egg white - brazil nut has 14.3g of protein per 100 grams and egg white has 10.9g of protein.
Does brazil nut or egg white contain more calcium?
Brazil nut is a rich source of calcium and it has 21 times more calcium than egg white - brazil nut has 160mg of calcium in 100 grams and egg white has 7mg of calcium.
Does brazil nut or egg white contain more potassium?
Brazil nut is a rich source of potassium and it has 300% more potassium than egg white - brazil nut has 659mg of potassium in 100 grams and egg white has 163mg of potassium.