White Beans vs. Brazil Nut
Nutrition comparison of White Beans and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and brazil nut:
- Both brazil nut and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Brazil nut has more thiamin, however, white bean contains more folate.
- Brazil nut is an excellent source of protein.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and white beans are high in calories. Brazil nut has 478% more calories than white bean - brazil nut has 659 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, much heavier in carbs and much lighter in fat compared to brazil nut per calorie. White beans has a macronutrient ratio of 25:73:2 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Brazil Nut | |
|---|---|---|
| Protein | 25% | 8% |
| Carbohydrates | 73% | 7% |
| Fat | 2% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut has 45% less carbohydrates than white bean - brazil nut has 11.7g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both brazil nut and white beans are high in dietary fiber. Brazil nut has 56% more dietary fiber than white bean - brazil nut has 7.5g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Brazil nut and white beans contain similar amounts of sugar - brazil nut has 2.3g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Brazil nut is an excellent source of protein and it has 97% more protein than white bean - brazil nut has 14.3g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and white bean has 100% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than white bean - brazil nut has 0.7mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin E
Brazil nut has 615% more Vitamin E than white bean - brazil nut has 5.7mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
White beans and brazil nut contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, white bean contains more folate. Both white beans and brazil nut contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| White Beans | Brazil Nut | |
|---|---|---|
| Thiamin | 0.096 MG | 0.617 MG |
| Riboflavin | 0.037 MG | 0.035 MG |
| Niacin | 0.113 MG | 0.295 MG |
| Pantothenic acid | 0.185 MG | 0.184 MG |
| Vitamin B6 | 0.075 MG | 0.101 MG |
| Folate | 65 UG | 22 UG |
Minerals
calcium
Both brazil nut and white beans are high in calcium. Brazil nut has 119% more calcium than white bean - brazil nut has 160mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both brazil nut and white beans are high in iron. White bean has 23% more iron than brazil nut - brazil nut has 2.4mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both brazil nut and white beans are high in potassium. Brazil nut has 45% more potassium than white bean - brazil nut has 659mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white beans and brazil nut contain significant amounts of alpha linoleic acid (ALA).
| White Beans | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.036 G |
| Total | 0.056 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than white bean per 100 grams.
| White Beans | Brazil Nut | |
|---|---|---|
| linoleic acid | 0.067 G | 24.363 G |
| other omega 6 | ~ | 0.018 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
White Beans g
()
|
Daily Values (%) |
Brazil Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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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% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| 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% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
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 brazil nut or white beans contain more calories in 100 grams?Both brazil nut and white beans are high in calories. Brazil nut has 480% more calories than white bean - brazil nut has 659 calories in 100g and white bean has 114 calories.
Does brazil nut or white beans have more carbohydrates?
By weight, brazil nut has 50% fewer carbohydrates than white bean - brazil nut has 11.7g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does brazil nut or white beans contain more calcium?
Both brazil nut and white beans are high in calcium. Brazil nut has 120% more calcium than white bean - brazil nut has 160mg of calcium in 100 grams and white bean has 73mg of calcium.
Does brazil nut or white beans contain more iron?
Both brazil nut and white beans are high in iron. White bean has 20% more iron than brazil nut - brazil nut has 2.4mg of iron in 100 grams and white bean has 3mg of iron.
Does brazil nut or white beans contain more potassium?
Both brazil nut and white beans are high in potassium. Brazil nut has 50% more potassium than white bean - brazil nut has 659mg of potassium in 100 grams and white bean has 454mg of potassium.