Brazil Nut vs. Spinach
Nutrition comparison of Brazil Nut and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and spinach:
- Both spinach and brazil nut are high in calcium, dietary fiber, iron and potassium.
- Brazil nut has more thiamin and pantothenic acid, however, spinach contains more riboflavin, niacin and folate.
- Brazil nut is an excellent source of protein.
- Spinach has 69% less carbohydrates than brazil nut.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brazil nut is high in calories and spinach has 97% less calories than brazil nut - spinach has 23 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Spinach | |
|---|---|---|
| Protein | 8% | 39% |
| Carbohydrates | 7% | 49% |
| Fat | 85% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 69% less carbohydrates than brazil nut - spinach has 3.6g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both spinach and brazil nut are high in dietary fiber. Brazil nut has 241% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Spinach and brazil nut contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and brazil nut has 2.3g of sugar.
Protein
protein
Brazil nut is an excellent source of protein and it has 401% more protein than spinach - spinach has 2.9g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and spinach has 100% less saturated fat than brazil nut - spinach has 0.06g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 39 times more Vitamin C than brazil nut - spinach has 28.1mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than brazil nut - spinach has 469ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has 178% more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than brazil nut - spinach has 482.9ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin and pantothenic acid, however, spinach contains more riboflavin, niacin and folate. Both brazil nut and spinach contain significant amounts of Vitamin B6.
| Brazil Nut | Spinach | |
|---|---|---|
| Thiamin | 0.617 MG | 0.078 MG |
| Riboflavin | 0.035 MG | 0.189 MG |
| Niacin | 0.295 MG | 0.724 MG |
| Pantothenic acid | 0.184 MG | 0.065 MG |
| Vitamin B6 | 0.101 MG | 0.195 MG |
| Folate | 22 UG | 194 UG |
Minerals
calcium
Both spinach and brazil nut are high in calcium. Brazil nut has 62% more calcium than spinach - spinach has 99mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both spinach and brazil nut are high in iron. Spinach has 12% more iron than brazil nut - spinach has 2.7mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both spinach and brazil nut are high in potassium. Brazil nut has 18% more potassium than spinach - spinach has 558mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Brazil Nut | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.138 G |
| Total | 0.036 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than spinach per 100 grams.
| Brazil Nut | Spinach | |
|---|---|---|
| other omega 6 | 0.018 G | ~ |
| linoleic acid | 24.363 G | 0.026 G |
| Total | 24.381 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Brazil Nut or Spinach .
Note: The specific food items compared are: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Spinach (Spinach, raw) .
Brazil Nut g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or brazil nut contain more calories in 100 grams?Brazil nut is high in calories and spinach has 100% less calories than brazil nut - spinach has 23 calories in 100g and brazil nut has 659 calories.
Is spinach or brazil nut better for protein?
Brazil nut is a fantastic source of protein and it has 400% more protein than spinach - spinach has 2.9g of protein per 100 grams and brazil nut has 14.3g of protein.
Does spinach or brazil nut have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than brazil nut - spinach has 3.6g of carbs for 100g and brazil nut has 11.7g of carbohydrates.
Does spinach or brazil nut contain more calcium?
Both spinach and brazil nut are high in calcium. Brazil nut has 60% more calcium than spinach - spinach has 99mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does spinach or brazil nut contain more iron?
Both spinach and brazil nut are high in iron. Spinach has 10% more iron than brazil nut - spinach has 2.7mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does spinach or brazil nut contain more potassium?
Both spinach and brazil nut are high in potassium. Brazil nut has 20% more potassium than spinach - spinach has 558mg of potassium in 100 grams and brazil nut has 659mg of potassium.