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.
Detailed nutritional comparison of oatmeal and brazil nut 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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.


Image of Oatmeal src
Image of Brazil Nut src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oatmeal or Brazil Nut .

Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .

Oatmeal g

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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.