Oats vs. Brazil Nut
Nutrition comparison of Oats and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and brazil nut:
- Both oats and brazil nut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Brazil nut has signficantly more Vitamin E than oat.
- Oat has more riboflavin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and brazil nut are high in calories. Brazil nut has 69% more calories than oat - oat has 389 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to brazil nut per calorie. Oats has a macronutrient ratio of 17:67:16 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Brazil Nut | |
|---|---|---|
| Protein | 17% | 8% |
| Carbohydrates | 67% | 7% |
| Fat | 16% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and brazil nut has 82% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both oats and brazil nut are high in dietary fiber. Oat has 41% more dietary fiber than brazil nut - oat has 10.6g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Oat has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and brazil nut are high in protein. Oat has 18% more protein than brazil nut - oat has 16.9g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and oat has 92% less saturated fat than brazil nut - oat has 1.2g 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 oat - brazil nut has 0.7mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than oat - brazil nut has 5.7mg of Vitamin E per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more riboflavin, niacin, pantothenic acid and folate. Both oats and brazil nut contain significant amounts of thiamin and Vitamin B6.
| Oats | Brazil Nut | |
|---|---|---|
| Thiamin | 0.763 MG | 0.617 MG |
| Riboflavin | 0.139 MG | 0.035 MG |
| Niacin | 0.961 MG | 0.295 MG |
| Pantothenic acid | 1.349 MG | 0.184 MG |
| Vitamin B6 | 0.119 MG | 0.101 MG |
| Folate | 56 UG | 22 UG |
Minerals
calcium
Both oats and brazil nut are high in calcium. Brazil nut has 196% more calcium than oat - oat has 54mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both oats and brazil nut are high in iron. Oat has 94% more iron than brazil nut - oat has 4.7mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both oats and brazil nut are high in potassium. Brazil nut has 54% more potassium than oat - oat has 429mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Oats | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.036 G |
| Total | 0.111 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than oat per 100 grams.
| Oats | Brazil Nut | |
|---|---|---|
| linoleic acid | 2.424 G | 24.363 G |
| other omega 6 | ~ | 0.018 G |
| Total | 2.424 G | 24.381 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Oats g
()
|
Daily Values (%) |
Brazil Nut g
()
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or brazil nut contain more calories in 100 grams?Both oats and brazil nut are high in calories. Brazil nut has 70% more calories than oat - oat has 389 calories in 100g and brazil nut has 659 calories.
Does oats or brazil nut have more carbohydrates?
By weight, oat is high in carbohydrates and brazil nut has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and brazil nut has 11.7g of carbohydrates.
Does oats or brazil nut contain more calcium?
Both oats and brazil nut are high in calcium. Brazil nut has 200% more calcium than oat - oat has 54mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does oats or brazil nut contain more iron?
Both oats and brazil nut are high in iron. Oat has 90% more iron than brazil nut - oat has 4.7mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does oats or brazil nut contain more potassium?
Both oats and brazil nut are high in potassium. Brazil nut has 50% more potassium than oat - oat has 429mg of potassium in 100 grams and brazil nut has 659mg of potassium.