Whole Wheat Flour vs. Brazil Nut
Nutrition comparison of Whole Wheat Flour and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and brazil nut:
- Both whole wheat flour and brazil nut are high in calories, dietary fiber, iron, potassium and protein.
- Brazil nut has more thiamin, however, whole wheat flour contains more riboflavin, niacin and pantothenic acid.
- Brazil nut has signficantly more Vitamin E than whole wheat flour.
- Brazil nut is an excellent source of calcium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and brazil nut are high in calories. Brazil nut has 98% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, whole wheat flour is much heavier in carbs, much lighter in fat and similar to brazil nut for protein. Whole wheat flour has a macronutrient ratio of 11:84:5 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Brazil Nut | |
|---|---|---|
| Protein | 11% | 8% |
| Carbohydrates | 84% | 7% |
| Fat | 5% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and brazil nut has 84% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both whole wheat flour and brazil nut are high in dietary fiber. Whole wheat flour has 75% more dietary fiber than brazil nut - whole wheat flour has 13.1g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Whole wheat flour and brazil nut contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and brazil nut has 2.3g of sugar.
Protein
protein
Both whole wheat flour and brazil nut are high in protein. Brazil nut has 49% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and whole wheat flour has 97% less saturated fat than brazil nut - whole wheat flour has 0.43g 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 whole wheat flour - brazil nut has 0.7mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Whole wheat flour and brazil nut contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than whole wheat flour - whole wheat flour has 0.53mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Whole wheat flour and brazil nut contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, whole wheat flour contains more riboflavin, niacin and pantothenic acid. Both whole wheat flour and brazil nut contain significant amounts of Vitamin B6 and folate.
| Whole Wheat Flour | Brazil Nut | |
|---|---|---|
| Thiamin | 0.297 MG | 0.617 MG |
| Riboflavin | 0.188 MG | 0.035 MG |
| Niacin | 5.347 MG | 0.295 MG |
| Pantothenic acid | 1.011 MG | 0.184 MG |
| Vitamin B6 | 0.191 MG | 0.101 MG |
| Folate | 28 UG | 22 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 385% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both whole wheat flour and brazil nut are high in iron. Whole wheat flour has 53% more iron than brazil nut - whole wheat flour has 3.7mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both whole wheat flour and brazil nut are high in potassium. Brazil nut has 67% more potassium than whole wheat flour - whole wheat flour has 394mg 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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Whole Wheat Flour 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 whole wheat flour or brazil nut contain more calories in 100 grams?Both whole wheat flour and brazil nut are high in calories. Brazil nut has 100% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and brazil nut has 659 calories.
Does whole wheat flour or brazil nut have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and brazil nut has 80% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and brazil nut has 11.7g of carbohydrates.
Does whole wheat flour or brazil nut contain more calcium?
Brazil nut is a rich source of calcium and it has 390% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does whole wheat flour or brazil nut contain more iron?
Both whole wheat flour and brazil nut are high in iron. Whole wheat flour has 50% more iron than brazil nut - whole wheat flour has 3.7mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does whole wheat flour or brazil nut contain more potassium?
Both whole wheat flour and brazil nut are high in potassium. Brazil nut has 70% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and brazil nut has 659mg of potassium.