Kefir vs. Brazil Nut
Nutrition comparison of Kefir and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and brazil nut:
- Both brazil nut and kefir are high in calcium.
- Brazil nut has more thiamin, however, kefir contains more riboflavin and Vitamin B12.
- Brazil nut has signficantly more Vitamin E than kefir.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of dietary fiber, potassium and protein.
- Kefir has 59% less carbohydrates than brazil nut.
- Kefir is an excellent source of Vitamin A.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) 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 kefir has 93% less calories than brazil nut - brazil nut has 659 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is much heavier in protein, much heavier in carbs and much lighter in fat compared to brazil nut per calorie. Kefir has a macronutrient ratio of 35:44:21 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Brazil Nut | |
|---|---|---|
| Protein | 35% | 8% |
| Carbohydrates | 44% | 7% |
| Fat | 21% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir has 59% less carbohydrates than brazil nut - brazil nut has 11.7g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Brazil nut is an excellent source of dietary fiber and it has more dietary fiber than kefir - brazil nut has 7.5g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Brazil nut and kefir contain similar amounts of sugar - brazil nut has 2.3g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Brazil nut is an excellent source of protein and it has 278% more protein than kefir - brazil nut has 14.3g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and kefir has 96% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and brazil nut are low in trans fat - kefir has 0.04g of trans fat per 100 grams and brazil nut does not contain significant amounts.
cholesterol
Both kefir and brazil nut are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and brazil nut does not contain significant amounts.
Vitamins
Vitamin C
Brazil nut and kefir contain similar amounts of Vitamin C - brazil nut has 0.7mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than brazil nut - kefir has 171ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin D
Kefir has more Vitamin D than brazil nut - kefir has 41iu of Vitamin D per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than kefir - brazil nut has 5.7mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Kefir and brazil nut contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, kefir contains more riboflavin and Vitamin B12. Both kefir and brazil nut contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Kefir | Brazil Nut | |
|---|---|---|
| Thiamin | 0.03 MG | 0.617 MG |
| Riboflavin | 0.135 MG | 0.035 MG |
| Niacin | 0.15 MG | 0.295 MG |
| Pantothenic acid | 0.385 MG | 0.184 MG |
| Vitamin B6 | 0.058 MG | 0.101 MG |
| Folate | 13 UG | 22 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Both brazil nut and kefir are high in calcium. Brazil nut has 23% more calcium than kefir - brazil nut has 160mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Brazil nut is a great source of iron and it has 59 times more iron than kefir - brazil nut has 2.4mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Brazil nut is an excellent source of potassium and it has 302% more potassium than kefir - brazil nut has 659mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brazil nut has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.036 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than kefir per 100 grams.
| Kefir | Brazil Nut | |
|---|---|---|
| other omega 6 | ~ | 0.018 G |
| linoleic acid | 0.042 G | 24.363 G |
| Total | 0.042 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Kefir 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 kefir contain more calories in 100 grams?Brazil nut is high in calories and kefir has 90% less calories than brazil nut - brazil nut has 659 calories in 100g and kefir has 43 calories.
Is brazil nut or kefir better for protein?
Brazil nut is a fantastic source of protein and it has 280% more protein than kefir - brazil nut has 14.3g of protein per 100 grams and kefir has 3.8g of protein.
Does brazil nut or kefir have more carbohydrates?
By weight, kefir has 60% fewer carbohydrates than brazil nut - brazil nut has 11.7g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does brazil nut or kefir contain more calcium?
Both brazil nut and kefir are high in calcium. Brazil nut has 20% more calcium than kefir - brazil nut has 160mg of calcium in 100 grams and kefir has 130mg of calcium.
Does brazil nut or kefir contain more potassium?
Brazil nut is a rich source of potassium and it has 300% more potassium than kefir - brazil nut has 659mg of potassium in 100 grams and kefir has 164mg of potassium.