Olive Oil vs. Brazil Nut
Nutrition comparison of Olive Oil and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and brazil nut:
- Both brazil nut and olive oil are high in calories and saturated fat.
- Brazil nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of calcium, dietary fiber, potassium and protein.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and olive oil are high in calories. Olive oil has 34% more calories than brazil nut - brazil nut has 659 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, lighter in carbs and heavier in fat compared to brazil nut per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Brazil Nut | |
|---|---|---|
| Protein | ~ | 8% |
| Carbohydrates | ~ | 7% |
| Fat | 100% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than brazil nut - brazil nut has 11.7g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Brazil nut is an excellent source of dietary fiber and it has more dietary fiber than olive oil - brazil nut has 7.5g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Brazil nut is an excellent source of protein and it has more protein than olive oil - brazil nut has 14.3g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both brazil nut and olive oil are high in saturated fat. Brazil nut has 17% more saturated fat than olive oil - brazil nut has 16.1g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than olive oil - brazil nut has 0.7mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 154% more Vitamin E than brazil nut - brazil nut has 5.7mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has more Vitamin K than brazil nut - olive oil has 60.2ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Brazil Nut | |
|---|---|---|
| Thiamin | ~ | 0.617 MG |
| Riboflavin | ~ | 0.035 MG |
| Niacin | ~ | 0.295 MG |
| Pantothenic acid | ~ | 0.184 MG |
| Vitamin B6 | ~ | 0.101 MG |
| Folate | ~ | 22 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 159 times more calcium than olive oil - brazil nut has 160mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Brazil nut is a great source of iron and it has 334% more iron than olive oil - brazil nut has 2.4mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Brazil nut is an excellent source of potassium and it has 658 times more potassium than olive oil - brazil nut has 659mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Olive Oil | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.036 G |
| Total | 0.761 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than olive oil per 100 grams.
| Olive Oil | Brazil Nut | |
|---|---|---|
| other omega 6 | ~ | 0.018 G |
| linoleic acid | 9.762 G | 24.363 G |
| Total | 9.762 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: Olive Oil (Oil, olive, salad or cooking) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Olive Oil 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 % |
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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 olive oil contain more calories in 100 grams?Both brazil nut and olive oil are high in calories. Olive oil has 30% more calories than brazil nut - brazil nut has 659 calories in 100g and olive oil has 884 calories.
Does brazil nut or olive oil contain more calcium?
Brazil nut is a rich source of calcium and it has 159 times more calcium than olive oil - brazil nut has 160mg of calcium in 100 grams and olive oil has 1mg of calcium.
Does brazil nut or olive oil contain more potassium?
Brazil nut is a rich source of potassium and it has 658 times more potassium than olive oil - brazil nut has 659mg of potassium in 100 grams and olive oil has 1mg of potassium.