Brazil Nut vs. Chicken Breast
Nutrition comparison of Brazil Nut and Cooked Chicken Breast
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
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and chicken breast:
- Both brazil nut and chicken breast are high in calories, potassium and protein.
- Brazil nut has more thiamin and folate, however, chicken breast contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Brazil nut has signficantly more Vitamin E than chicken breast.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of calcium and dietary fiber.
- For omega-3 fatty acids, chicken breast has more dha than brazil nut.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and chicken breast are high in calories. Brazil nut has 299% more calories than chicken breast - brazil nut has 659 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, brazil nut is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken breast per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Chicken Breast | |
|---|---|---|
| Protein | 8% | 79% |
| Carbohydrates | 7% | ~ |
| Fat | 85% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than brazil nut - brazil nut has 11.7g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Brazil nut is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - brazil nut has 7.5g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both brazil nut and chicken breast are high in protein. Chicken breast has 117% more protein than brazil nut - brazil nut has 14.3g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and chicken breast has 94% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Brazil nut has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and brazil nut does not contain significant amounts.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than chicken breast - brazil nut has 0.7mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast has more Vitamin A than brazil nut - chicken breast has 6ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than brazil nut - chicken breast has 5iu of Vitamin D per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than chicken breast - brazil nut has 5.7mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Chicken breast and brazil nut contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin and folate, however, chicken breast contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Brazil Nut | Chicken Breast | |
|---|---|---|
| Thiamin | 0.617 MG | 0.07 MG |
| Riboflavin | 0.035 MG | 0.114 MG |
| Niacin | 0.295 MG | 13.712 MG |
| Pantothenic acid | 0.184 MG | 0.965 MG |
| Vitamin B6 | 0.101 MG | 0.6 MG |
| Folate | 22 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 967% more calcium than chicken breast - brazil nut has 160mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Brazil nut is a great source of iron and it has 134% more iron than chicken breast - brazil nut has 2.4mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both brazil nut and chicken breast are high in potassium. Brazil nut has 157% more potassium than chicken breast - brazil nut has 659mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more DHA than brazil nut per 100 grams. Both brazil nut and chicken breast contain significant amounts of alpha linoleic acid (ALA).
| Brazil Nut | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.036 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than chicken breast per 100 grams.
| Brazil Nut | Chicken Breast | |
|---|---|---|
| other omega 6 | ~ | 0.06 G |
| linoleic acid | 24.363 G | 0.59 G |
| Total | 24.363 G | 0.65 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Brazil Nut g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Both brazil nut and chicken breast are high in calories. Brazil nut has 300% more calories than chicken breast - brazil nut has 659 calories in 100g and chicken breast has 165 calories.
Is brazil nut or chicken breast better for protein?
Both brazil nut and chicken breast are high in protein. Chicken breast has 120% more protein than brazil nut - brazil nut has 14.3g of protein per 100 grams and chicken breast has 31g of protein.
Does brazil nut or chicken breast contain more calcium?
Brazil nut is a rich source of calcium and it has 970% more calcium than chicken breast - brazil nut has 160mg of calcium in 100 grams and chicken breast has 15mg of calcium.
Does brazil nut or chicken breast contain more potassium?
Both brazil nut and chicken breast are high in potassium. Brazil nut has 160% more potassium than chicken breast - brazil nut has 659mg of potassium in 100 grams and chicken breast has 256mg of potassium.