Peanut Butter vs. Brazil Nut
Nutrition comparison of Peanut Butter and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and brazil nut:
- Both brazil nut and peanut butter are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Brazil nut has 72% less sugar than peanut butter.
- Brazil nut has more thiamin, however, peanut butter contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Brazil nut is a great source of iron.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and peanut butter are high in calories. Brazil nut has 12% more calories than peanut butter - brazil nut has 659 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, heavier in carbs and lighter in fat compared to brazil nut per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Brazil Nut | |
|---|---|---|
| Protein | 15% | 8% |
| Carbohydrates | 14% | 7% |
| Fat | 71% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut has 46% less carbohydrates than peanut butter - brazil nut has 11.7g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both brazil nut and peanut butter are high in dietary fiber. Peanut butter has a little more dietary fiber (7%) than brazil nut by weight - brazil nut has 7.5g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Brazil nut has 72% less sugar than peanut butter - brazil nut has 2.3g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both brazil nut and peanut butter are high in protein. Peanut butter has 68% more protein than brazil nut - brazil nut has 14.3g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both brazil nut and peanut butter are high in saturated fat. Brazil nut has 112% more saturated fat than peanut butter - brazil nut has 16.1g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than peanut butter - brazil nut has 0.7mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Brazil nut and peanut butter contain similar amounts of Vitamin E - brazil nut has 5.7mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Peanut butter and brazil nut contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, peanut butter contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Peanut Butter | Brazil Nut | |
|---|---|---|
| Thiamin | 0.106 MG | 0.617 MG |
| Riboflavin | 0.111 MG | 0.035 MG |
| Niacin | 13.696 MG | 0.295 MG |
| Pantothenic acid | 1.118 MG | 0.184 MG |
| Vitamin B6 | 0.418 MG | 0.101 MG |
| Folate | 92 UG | 22 UG |
Minerals
calcium
Both brazil nut and peanut butter are high in calcium. Brazil nut has 256% more calcium than peanut butter - brazil nut has 160mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Brazil nut is a great source of iron and it has 28% more iron than peanut butter - brazil nut has 2.4mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both brazil nut and peanut butter are high in potassium. Peanut butter has 13% more potassium than brazil nut - brazil nut has 659mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Peanut Butter | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.036 G |
| Total | 0.078 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, both peanut butter and brazil nut contain significant amounts of linoleic acid.
| Peanut Butter | Brazil Nut | |
|---|---|---|
| other omega 6 | ~ | 0.018 G |
| linoleic acid | 13.854 G | 24.363 G |
| Total | 13.854 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: Peanut Butter (Peanut butter, chunk style, with salt) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Peanut Butter 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 peanut butter contain more calories in 100 grams?Both brazil nut and peanut butter are high in calories. Brazil nut has 10% more calories than peanut butter - brazil nut has 659 calories in 100g and peanut butter has 589 calories.
Does brazil nut or peanut butter contain more calcium?
Both brazil nut and peanut butter are high in calcium. Brazil nut has 260% more calcium than peanut butter - brazil nut has 160mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does brazil nut or peanut butter contain more potassium?
Both brazil nut and peanut butter are high in potassium. Peanut butter has 10% more potassium than brazil nut - brazil nut has 659mg of potassium in 100 grams and peanut butter has 745mg of potassium.