Flour vs. Brazil Nut
Nutrition comparison of Flour and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and brazil nut:
- Both flour and brazil nut are high in calories, dietary fiber and protein.
- Brazil nut has more thiamin and Vitamin B6, however, flour contains more niacin and pantothenic acid.
- Brazil nut has signficantly more Vitamin E than flour.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of calcium and potassium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and brazil nut are high in calories. Brazil nut has 81% more calories than flour - flour has 364 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, flour is heavier in protein, much heavier in carbs and much lighter in fat compared to brazil nut per calorie. Flour has a macronutrient ratio of 12:86:2 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Brazil Nut | |
|---|---|---|
| Protein | 12% | 8% |
| Carbohydrates | 86% | 7% |
| Fat | 2% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and brazil nut has 85% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both flour and brazil nut are high in dietary fiber. Brazil nut has 178% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Flour and brazil nut contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and brazil nut has 2.3g of sugar.
Protein
protein
Both flour and brazil nut are high in protein. Brazil nut has 39% more protein than flour - flour has 10.3g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and flour has 99% less saturated fat than brazil nut - flour has 0.16g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than flour - brazil nut has 0.7mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than flour - flour has 0.06mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Flour and brazil nut contain similar amounts of Vitamin K - flour 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 and Vitamin B6, however, flour contains more niacin and pantothenic acid. Both flour and brazil nut contain significant amounts of riboflavin and folate.
| Flour | Brazil Nut | |
|---|---|---|
| Thiamin | 0.12 MG | 0.617 MG |
| Riboflavin | 0.04 MG | 0.035 MG |
| Niacin | 1.25 MG | 0.295 MG |
| Pantothenic acid | 0.438 MG | 0.184 MG |
| Vitamin B6 | 0.044 MG | 0.101 MG |
| Folate | 26 UG | 22 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 967% more calcium than flour - flour has 15mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Brazil nut is a great source of iron and it has 108% more iron than flour - flour has 1.2mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Brazil nut is an excellent source of potassium and it has 516% more potassium than flour - flour has 107mg 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 flour and brazil nut contain significant amounts of alpha linoleic acid (ALA).
| Flour | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.036 G |
| Total | 0.022 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than flour per 100 grams.
| Flour | Brazil Nut | |
|---|---|---|
| linoleic acid | 0.391 G | 24.363 G |
| other omega 6 | ~ | 0.018 G |
| Total | 0.391 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: Flour (Wheat flour, white, all-purpose, unenriched) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Flour 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 flour or brazil nut contain more calories in 100 grams?Both flour and brazil nut are high in calories. Brazil nut has 80% more calories than flour - flour has 364 calories in 100g and brazil nut has 659 calories.
Does flour or brazil nut have more carbohydrates?
By weight, flour is high in carbohydrates and brazil nut has 90% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and brazil nut has 11.7g of carbohydrates.
Does flour or brazil nut contain more calcium?
Brazil nut is a rich source of calcium and it has 970% more calcium than flour - flour has 15mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does flour or brazil nut contain more potassium?
Brazil nut is a rich source of potassium and it has 520% more potassium than flour - flour has 107mg of potassium in 100 grams and brazil nut has 659mg of potassium.