Oatmeal vs. Brazil Nut
Nutrition comparison of Oatmeal and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and brazil nut:
- Both brazil nut and oatmeal are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Brazil nut has signficantly more Vitamin E than oatmeal.
- Oatmeal has more riboflavin and niacin, however, brazil nut contains more pantothenic acid.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and oatmeal are high in calories. Brazil nut has 80% more calories than oatmeal - brazil nut has 659 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to brazil nut per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Brazil Nut | |
|---|---|---|
| Protein | 17% | 8% |
| Carbohydrates | 69% | 7% |
| Fat | 15% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and brazil nut has 82% less carbohydrates than oatmeal - brazil nut has 11.7g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both brazil nut and oatmeal are high in dietary fiber. Oatmeal has 31% more dietary fiber than brazil nut - brazil nut has 7.5g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Brazil nut and oatmeal contain similar amounts of sugar - brazil nut has 2.3g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both brazil nut and oatmeal are high in protein. Oatmeal has 12% more protein than brazil nut - brazil nut has 14.3g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and oatmeal has 93% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than oatmeal - brazil nut has 0.7mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than oatmeal - brazil nut has 5.7mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
The B Vitamins
Oatmeal has more riboflavin and niacin, however, brazil nut contains more pantothenic acid. Both oatmeal and brazil nut contain significant amounts of thiamin, Vitamin B6 and folate.
| Oatmeal | Brazil Nut | |
|---|---|---|
| Thiamin | 0.73 MG | 0.617 MG |
| Riboflavin | 0.14 MG | 0.035 MG |
| Niacin | 0.78 MG | 0.295 MG |
| Pantothenic acid | ~ | 0.184 MG |
| Vitamin B6 | 0.12 MG | 0.101 MG |
| Folate | 32 UG | 22 UG |
Minerals
calcium
Both brazil nut and oatmeal are high in calcium. Brazil nut has 208% more calcium than oatmeal - brazil nut has 160mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both brazil nut and oatmeal are high in iron. Oatmeal has 73% more iron than brazil nut - brazil nut has 2.4mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both brazil nut and oatmeal are high in potassium. Brazil nut has 88% more potassium than oatmeal - brazil nut has 659mg of potassium per 100 grams and oatmeal has 350mg 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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Oatmeal 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 brazil nut or oatmeal contain more calories in 100 grams?Both brazil nut and oatmeal are high in calories. Brazil nut has 80% more calories than oatmeal - brazil nut has 659 calories in 100g and oatmeal has 367 calories.
Does brazil nut or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and brazil nut has 80% fewer carbohydrates than oatmeal - brazil nut has 11.7g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does brazil nut or oatmeal contain more calcium?
Both brazil nut and oatmeal are high in calcium. Brazil nut has 210% more calcium than oatmeal - brazil nut has 160mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does brazil nut or oatmeal contain more iron?
Both brazil nut and oatmeal are high in iron. Oatmeal has 70% more iron than brazil nut - brazil nut has 2.4mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does brazil nut or oatmeal contain more potassium?
Both brazil nut and oatmeal are high in potassium. Brazil nut has 90% more potassium than oatmeal - brazil nut has 659mg of potassium in 100 grams and oatmeal has 350mg of potassium.