Brazil Nut vs. Turkey

Nutrition comparison of Brazil Nut and Cooked Turkey


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of brazil nut versus cooked turkey (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in brazil nut and turkey:

  • Both brazil nut and turkey are high in calories, potassium and protein.
  • Brazil nut has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Brazil nut has signficantly less cholesterol than turkey.
  • Brazil nut has signficantly more Vitamin E than turkey.
  • Brazil nut is a great source of iron.
  • Brazil nut is an excellent source of calcium and dietary fiber.
  • Turkey has 194.6 times less carbohydrates than brazil nut.
Detailed nutritional comparison of brazil nut and turkey is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Brazil Nut src
Image of Turkey src

Calories and Carbs

calories

Both brazil nut and turkey are high in calories. Brazil nut has 249% more calories than turkey - brazil nut has 659 calories per 100 grams and turkey has 189 calories.

For macronutrient ratios, brazil nut is much lighter in protein, heavier in carbs and much heavier in fat compared to turkey per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brazil Nut Turkey
Protein 8% 63%
Carbohydrates 7% ~
Fat 85% 37%
Alcohol ~ ~

carbohydrates

Turkey has 194.6 times less carbohydrates than brazil nut - brazil nut has 11.7g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.

dietary fiber

Brazil nut is an excellent source of dietary fiber and it has more dietary fiber than turkey - brazil nut has 7.5g of dietary fiber per 100 grams and turkey does not contain significant amounts.

sugar

Turkey has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and turkey does not contain significant amounts.

Protein

protein

Both brazil nut and turkey are high in protein. Turkey has 99% more protein than brazil nut - brazil nut has 14.3g of protein per 100 grams and turkey has 28.6g of protein.

Fat

saturated fat

Brazil nut is high in saturated fat and turkey has 87% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.

trans fat

Both turkey and brazil nut are low in trans fat - turkey has 0.1g of trans fat per 100 grams and brazil nut does not contain significant amounts.

cholesterol

Brazil nut has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and brazil nut does not contain significant amounts.

Vitamins

Vitamin C

Brazil nut has more Vitamin C than turkey - brazil nut has 0.7mg of Vitamin C per 100 grams and turkey does not contain significant amounts.

Vitamin A

Turkey has more Vitamin A than brazil nut - turkey has 12ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.

Vitamin D

Turkey has more Vitamin D than brazil nut - turkey has 15iu of Vitamin D per 100 grams and brazil nut does not contain significant amounts.

Vitamin E

Brazil nut has signficantly more Vitamin E than turkey - brazil nut has 5.7mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.

The B Vitamins

Brazil nut has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.

Brazil Nut Turkey
Thiamin 0.617 MG 0.045 MG
Riboflavin 0.035 MG 0.281 MG
Niacin 0.295 MG 9.573 MG
Pantothenic acid 0.184 MG 0.948 MG
Vitamin B6 0.101 MG 0.616 MG
Folate 22 UG 9 UG
Vitamin B12 ~ 1.02 UG

Minerals

calcium

Brazil nut is an excellent source of calcium and it has 10 times more calcium than turkey - brazil nut has 160mg of calcium per 100 grams and turkey has 14mg of calcium.

iron

Brazil nut is a great source of iron and it has 123% more iron than turkey - brazil nut has 2.4mg of iron per 100 grams and turkey has 1.1mg of iron.

potassium

Both brazil nut and turkey are high in potassium. Brazil nut has 176% more potassium than turkey - brazil nut has 659mg of potassium per 100 grams and turkey has 239mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than brazil nut per 100 grams.

Brazil Nut Turkey
alpha linoleic acid 0.036 G 0.108 G
DHA ~ 0.005 G
EPA ~ 0.008 G
DPA ~ 0.008 G
Total 0.036 G 0.129 G

omega 6s

Comparing omega-6 fatty acids, brazil nut has more linoleic acid than turkey per 100 grams.

Brazil Nut Turkey
other omega 6 ~ 0.01 G
linoleic acid 24.363 G 1.873 G
Total 24.363 G 1.883 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: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .

Brazil Nut g

()
Daily Values (%)

Cooked Turkey g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does brazil nut or turkey contain more calories in 100 grams?
Both brazil nut and turkey are high in calories. Brazil nut has 250% more calories than turkey - brazil nut has 659 calories in 100g and turkey has 189 calories.

Is brazil nut or turkey better for protein?
Both brazil nut and turkey are high in protein. Turkey has 100% more protein than brazil nut - brazil nut has 14.3g of protein per 100 grams and turkey has 28.6g of protein.

Does brazil nut or turkey contain more calcium?
Brazil nut is a rich source of calcium and it has 10 times more calcium than turkey - brazil nut has 160mg of calcium in 100 grams and turkey has 14mg of calcium.

Does brazil nut or turkey contain more potassium?
Both brazil nut and turkey are high in potassium. Brazil nut has 180% more potassium than turkey - brazil nut has 659mg of potassium in 100 grams and turkey has 239mg of potassium.