Brazil Nut vs. Cocoa Powder
Nutrition comparison of Brazil Nut and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and cocoa powder:
- Both cocoa powder and brazil nut are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Brazil nut has more thiamin, however, cocoa powder contains more riboflavin and niacin.
- Brazil nut has signficantly more Vitamin E than cocoa powder.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and brazil nut are high in calories. Brazil nut has 189% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Cocoa Powder | |
|---|---|---|
| Protein | 8% | 19% |
| Carbohydrates | 7% | 54% |
| Fat | 85% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and brazil nut has 80% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both cocoa powder and brazil nut are high in dietary fiber. Cocoa powder has 393% more dietary fiber than brazil nut - cocoa powder has 37g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Cocoa powder and brazil nut contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and brazil nut has 2.3g of sugar.
Protein
protein
Both cocoa powder and brazil nut are high in protein. Cocoa powder has 37% more protein than brazil nut - cocoa powder has 19.6g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Both cocoa powder and brazil nut are high in saturated fat. Brazil nut has 100% more saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than cocoa powder - brazil nut has 0.7mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than cocoa powder - cocoa powder has 0.1mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Cocoa powder and brazil nut contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, cocoa powder contains more riboflavin and niacin. Both brazil nut and cocoa powder contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Brazil Nut | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.617 MG | 0.078 MG |
| Riboflavin | 0.035 MG | 0.241 MG |
| Niacin | 0.295 MG | 2.185 MG |
| Pantothenic acid | 0.184 MG | 0.254 MG |
| Vitamin B6 | 0.101 MG | 0.118 MG |
| Folate | 22 UG | 32 UG |
Minerals
calcium
Both cocoa powder and brazil nut are high in calcium. Brazil nut has 25% more calcium than cocoa powder - cocoa powder has 128mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both cocoa powder and brazil nut are high in iron. Cocoa powder has 470% more iron than brazil nut - cocoa powder has 13.9mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both cocoa powder and brazil nut are high in potassium. Cocoa powder has 131% more potassium than brazil nut - cocoa powder has 1524mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than cocoa powder per 100 grams.
| Brazil Nut | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.018 G | ~ |
| linoleic acid | 24.363 G | 0.44 G |
| Total | 24.381 G | 0.44 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 Cocoa Powder (Cocoa, dry powder, unsweetened) .
Brazil Nut g
()
|
Daily Values (%) |
Cocoa Powder g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| 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% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
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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 cocoa powder or brazil nut contain more calories in 100 grams?Both cocoa powder and brazil nut are high in calories. Brazil nut has 190% more calories than cocoa powder - cocoa powder has 228 calories in 100g and brazil nut has 659 calories.
Does cocoa powder or brazil nut have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and brazil nut has 80% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and brazil nut has 11.7g of carbohydrates.
Does cocoa powder or brazil nut contain more calcium?
Both cocoa powder and brazil nut are high in calcium. Brazil nut has 30% more calcium than cocoa powder - cocoa powder has 128mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does cocoa powder or brazil nut contain more iron?
Both cocoa powder and brazil nut are high in iron. Cocoa powder has 470% more iron than brazil nut - cocoa powder has 13.9mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does cocoa powder or brazil nut contain more potassium?
Both cocoa powder and brazil nut are high in potassium. Cocoa powder has 130% more potassium than brazil nut - cocoa powder has 1524mg of potassium in 100 grams and brazil nut has 659mg of potassium.