Dates vs. Brazil Nut
Nutrition comparison of Dates and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and brazil nut:
- Both dates and brazil nut are high in calcium, calories, dietary fiber and potassium.
- Brazil nut has more thiamin, however, date contains more niacin, pantothenic acid and Vitamin B6.
- Brazil nut has signficantly more Vitamin E than date.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and brazil nut are high in calories. Brazil nut has 138% more calories than date - date has 277 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to brazil nut per calorie. Dates has a macronutrient ratio of 2:98:0 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Brazil Nut | |
|---|---|---|
| Protein | 2% | 8% |
| Carbohydrates | 98% | 7% |
| Fat | ~ | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and brazil nut has 84% less carbohydrates than date - date has 75g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both dates and brazil nut are high in dietary fiber. Brazil nut has 12% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Date is high in sugar and brazil nut has 96% less sugar than date - date has 66.5g 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 691% more protein than date - date has 1.8g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and date has less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than date - brazil nut has 0.7mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than brazil nut - date has 7ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than date - brazil nut has 5.7mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and brazil nut contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, date contains more niacin, pantothenic acid and Vitamin B6. Both dates and brazil nut contain significant amounts of riboflavin and folate.
| Dates | Brazil Nut | |
|---|---|---|
| Thiamin | 0.05 MG | 0.617 MG |
| Riboflavin | 0.06 MG | 0.035 MG |
| Niacin | 1.61 MG | 0.295 MG |
| Pantothenic acid | 0.805 MG | 0.184 MG |
| Vitamin B6 | 0.249 MG | 0.101 MG |
| Folate | 15 UG | 22 UG |
Minerals
calcium
Both dates and brazil nut are high in calcium. Brazil nut has 150% more calcium than date - date has 64mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Brazil nut is a great source of iron and it has 170% more iron than date - date has 0.9mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both dates and brazil nut are high in potassium. Date has a little more potassium (6%) than brazil nut by weight - date has 696mg of potassium per 100 grams and brazil nut has 659mg of potassium.
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: Dates (Dates, medjool) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Dates 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 dates or brazil nut contain more calories in 100 grams?Both dates and brazil nut are high in calories. Brazil nut has 140% more calories than date - date has 277 calories in 100g and brazil nut has 659 calories.
Does dates or brazil nut have more carbohydrates?
By weight, date is high in carbohydrates and brazil nut has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and brazil nut has 11.7g of carbohydrates.
Does dates or brazil nut contain more calcium?
Both dates and brazil nut are high in calcium. Brazil nut has 150% more calcium than date - date has 64mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does dates or brazil nut contain more potassium?
Both dates and brazil nut are high in potassium. Date has a little more potassium ( 10%) than brazil nut by weight - date has 696mg of potassium in 100 grams and brazil nut has 659mg of potassium.