How many calories are in one cup of brazil nut?

Brazil nut has 876 calories per cup or 659 calories for every 100 grams. Most of its calories are from fat.

How much protein is in one cup of brazil nut?

An excellent source of protein, a single cup of Brazil Nut contains 38% of recommended daily values or 19 grams of protein. However, the protein in brazil nut is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in brazil nut?

Brazil nut is an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin and Vitamin E.

Food with Nutrition Similar to Brazil Nut

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Summary
Similar nuts
Similar plants
Similar sweets
Similar baked

Brazil Nut source

Similar to Brazil Nut

A popular and very nutrient dense nut, brazil nut is an excellent source of dietary fiber, protein, calcium, potassium and thiamin. It is also a good source of iron. One cup of dried brazil nut contains about 876 calories.

Many foods are similar nutritionally to brazil nut, including hemp seeds, pine nut, dijon mustard and cashews. Other similar foods include walnut, pumpkin seeds and lima beans.

We compared the key nutrients in brazil nut (iron, dietary fiber, protein, calcium, potassium and thiamin) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Hemp Seeds, Pine Nut, Cashews, Pecan, Granola, Flaxseeds, , Oats, Walnut, Pumpkin Seeds, Sesame Seeds, Chia Seeds, Hazelnut, Peanuts, Peanut Flour

plants and vegetables: Dijon Mustard, Lima Beans

sweets: Cocoa Powder, Bittersweet Chocolate

baked goods: Tortilla

The details of the top 20 foods most nutritionally similar to brazil nut are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to brazil nut. Hemp seeds, pine nut, cashews, pecan and granola are all high in iron, dietary fiber, protein, calcium, potassium and or thiamin.

Hemp Seeds

Similarity: > 95%

Hemp seeds are high in many of the same nutrients as brazil nut, including dietary fiber, protein, calcium and iron. Moreover, hemp seeds contains more riboflavin, niacin, Vitamin B6 and folate than brazil nut.

For 100 grams of brazil nut and hemp seeds:

Brazil Nut (3/4 cup)		Hemp Seeds (10 tbsps)
2.4	iron (MG)	8
7.5	dietary fiber (G)	4
14	protein (G)	32
160	calcium (MG)	70
659	potassium (MG)	1200
0.62	thiamin (MG)	1.3

However, brazil nut does contain more Vitamin E and pantothenic acid than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	553
2.3	sugar (G)	1.5
16	saturated fat (G)	4.6
0.7	Vitamin C (MG)	0.5
0	Vitamin A (UG)	1
5.7	Vitamin E (MG)	0.8
0.04	riboflavin (MG)	0.29
0.3	niacin (MG)	9.2
0.18	pantothenic acid (MG)	0
0.1	Vitamin B6 (MG)	0.6
22	folate (UG)	110

0.97 | 0.97 | 9.61 Complete Comparison:
Hemp Seeds vs. Brazil Nut

Pine Nut

Similarity: > 95%

Pine nut is high in many of the same nutrients as brazil nut, including dietary fiber, protein, iron and potassium. Also, pine nut contains more Vitamin E, riboflavin and niacin than brazil nut.

For 100 grams of brazil nut and pine nut:

Brazil Nut (3/4 cup)		Pine Nut (3/4 cup)
2.4	iron (MG)	5.5
7.5	dietary fiber (G)	3.7
14	protein (G)	14
160	calcium (MG)	16
659	potassium (MG)	597
0.62	thiamin (MG)	0.36

However, brazil nut does contain more calcium than pine nut by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	673
2.3	sugar (G)	3.6
16	saturated fat (G)	4.9
0.7	Vitamin C (MG)	0.8
0	Vitamin A (UG)	1
5.7	Vitamin E (MG)	9.3
0.04	riboflavin (MG)	0.23
0.3	niacin (MG)	4.4
0.18	pantothenic acid (MG)	0.31
0.1	Vitamin B6 (MG)	0.09
22	folate (UG)	34

0.961 | 0.961 | 8.15 Complete Comparison:
Pine Nut vs. Brazil Nut

Cashews

Similarity: > 90%

Cashews are high in many of the same nutrients as brazil nut, including dietary fiber, protein, saturated fat and iron. Also, cashews contains more pantothenic acid and Vitamin B6 than brazil nut.

For 100 grams of brazil nut and cashews:

Brazil Nut (3/4 cup)		Cashews (3.5 ounces)
2.4	iron (MG)	6.7
7.5	dietary fiber (G)	3.3
14	protein (G)	18
160	calcium (MG)	37
659	potassium (MG)	660
0.62	thiamin (MG)	0.42

However, brazil nut does contain more Vitamin E and calcium than cashews by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	553
2.3	sugar (G)	5.9
16	saturated fat (G)	7.8
0.7	Vitamin C (MG)	0.5
5.7	Vitamin E (MG)	0.9
0.04	riboflavin (MG)	0.06
0.3	niacin (MG)	1.1
0.18	pantothenic acid (MG)	0.86
0.1	Vitamin B6 (MG)	0.42
22	folate (UG)	25

0.943 | 0.943 | 7.58 Complete Comparison:
Cashews vs. Brazil Nut

Pecan

Similarity: > 90%

Pecan is high in many of the same nutrients as brazil nut, including dietary fiber, protein, saturated fat and calcium. Moreover, pecan contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate than brazil nut.

For 100 grams of brazil nut and pecan:

Brazil Nut (3/4 cup)		Pecan (7/8 cup)
2.4	iron (MG)	2.5
7.5	dietary fiber (G)	9.6
14	protein (G)	9.2
160	calcium (MG)	70
659	potassium (MG)	410
0.62	thiamin (MG)	0.66

However, brazil nut does contain more Vitamin E than pecan by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	691
2.3	sugar (G)	4
16	saturated fat (G)	6.2
0.7	Vitamin C (MG)	1.1
0	Vitamin A (UG)	3
5.7	Vitamin E (MG)	1.4
0.04	riboflavin (MG)	0.13
0.3	niacin (MG)	1.2
0.18	pantothenic acid (MG)	0.86
0.1	Vitamin B6 (MG)	0.21
22	folate (UG)	22

0.915 | 0.915 | 6.12 Complete Comparison:
Pecan vs. Brazil Nut

Granola

Similarity: > 90%

Granola is high in many of the same nutrients as brazil nut, including dietary fiber, protein, calcium and iron. Moreover, granola contains more Vitamin E, riboflavin, niacin and pantothenic acid than brazil nut.

For 100 grams of brazil nut and granola:

Brazil Nut (3/4 cup)		Granola (7/8 cup)
2.4	iron (MG)	4
7.5	dietary fiber (G)	8.9
14	protein (G)	14
160	calcium (MG)	76
659	potassium (MG)	539
0.62	thiamin (MG)	0.55

However, brazil nut does contain more than granola by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	489
2.3	sugar (G)	20
16	saturated fat (G)	4
0	trans fat (G)	0.02
0.7	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
5.7	Vitamin E (MG)	11
0.04	riboflavin (MG)	0.35
0.3	niacin (MG)	2.7
0.18	pantothenic acid (MG)	0.75
0.1	Vitamin B6 (MG)	0.37
22	folate (UG)	84

0.912 | 0.912 | 7.62 Complete Comparison:
Granola vs. Brazil Nut

Flaxseeds

Similarity: > 90%

Flaxseeds are high in many of the same nutrients as brazil nut, including dietary fiber, protein, calcium and iron. Moreover, flaxseeds contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate than brazil nut.

For 100 grams of brazil nut and flaxseeds:

Brazil Nut (3/4 cup)		Flaxseeds (10 tbsps)
2.4	iron (MG)	5.7
7.5	dietary fiber (G)	27
14	protein (G)	18
160	calcium (MG)	255
659	potassium (MG)	813
0.62	thiamin (MG)	1.6

However, brazil nut does contain more Vitamin E than flaxseeds by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	534
2.3	sugar (G)	1.6
16	saturated fat (G)	3.7
0.7	Vitamin C (MG)	0.6
5.7	Vitamin E (MG)	0.31
0.04	riboflavin (MG)	0.16
0.3	niacin (MG)	3.1
0.18	pantothenic acid (MG)	0.99
0.1	Vitamin B6 (MG)	0.47
22	folate (UG)	87

0.911 | 0.911 | 9.48 Complete Comparison:
Flaxseeds vs. Brazil Nut

Similarity: > 90%

is high in many of the same nutrients as brazil nut, including dietary fiber, protein, iron and potassium. Moreover, contains more Vitamin A, riboflavin, niacin and Vitamin B6 than brazil nut.

For 100 grams of brazil nut and :

Brazil Nut (3/4 cup)		(5/8 cup)
2.4	iron (MG)	2.7
7.5	dietary fiber (G)	7.3
14	protein (G)	9.4
160	calcium (MG)	7
659	potassium (MG)	287
0.62	thiamin (MG)	0.39

A higher water content, is less nutritionally dense than brazil nut. Brazil nut does contain more Vitamin C, Vitamin E and calcium than by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	365
2.3	sugar (G)	0.64
16	saturated fat (G)	0.67
0.7	Vitamin C (MG)	0
0	Vitamin A (UG)	11
5.7	Vitamin E (MG)	0.49
0.04	riboflavin (MG)	0.2
0.3	niacin (MG)	3.6
0.18	pantothenic acid (MG)	0.42
0.1	Vitamin B6 (MG)	0.62
22	folate (UG)	19

0.91 | 0.91 | 0 Complete Comparison:
vs. Brazil Nut

Oats

Similarity: > 90%

Oats are high in many of the same nutrients as brazil nut, including dietary fiber, protein, calcium and iron. Also, oats contains more riboflavin, pantothenic acid and folate than brazil nut.

For 100 grams of brazil nut and oats:

Brazil Nut (3/4 cup)		Oats (5/8 cup)
2.4	iron (MG)	4.7
7.5	dietary fiber (G)	11
14	protein (G)	17
160	calcium (MG)	54
659	potassium (MG)	429
0.62	thiamin (MG)	0.76

However, brazil nut does contain more Vitamin C and Vitamin E than oats by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	389
2.3	sugar (G)	0
16	saturated fat (G)	1.2
0.7	Vitamin C (MG)	0
5.7	Vitamin E (MG)	0
0.04	riboflavin (MG)	0.14
0.3	niacin (MG)	0.96
0.18	pantothenic acid (MG)	1.3
0.1	Vitamin B6 (MG)	0.12
22	folate (UG)	56

0.91 | 0.91 | 6.04 Complete Comparison:
Oats vs. Brazil Nut

Walnut

Similarity: > 90%

Walnut is high in many of the same nutrients as brazil nut, including dietary fiber, protein, saturated fat and calcium. Moreover, walnut contains more riboflavin, niacin, Vitamin B6 and folate than brazil nut.

For 100 grams of brazil nut and walnut:

Brazil Nut (3/4 cup)		Walnut (7/8 cup)
2.4	iron (MG)	2.9
7.5	dietary fiber (G)	6.7
14	protein (G)	15
160	calcium (MG)	98
659	potassium (MG)	441
0.62	thiamin (MG)	0.34

However, brazil nut does contain more Vitamin E and thiamin than walnut by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	654
2.3	sugar (G)	2.6
16	saturated fat (G)	6.1
0.7	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
5.7	Vitamin E (MG)	0.7
0.04	riboflavin (MG)	0.15
0.3	niacin (MG)	1.1
0.18	pantothenic acid (MG)	0.57
0.1	Vitamin B6 (MG)	0.54
22	folate (UG)	98

0.896 | 0.896 | 6.28 Complete Comparison:
Walnut vs. Brazil Nut

Pumpkin Seeds

Similarity: > 90%

Pumpkin seeds are high in many of the same nutrients as brazil nut, including dietary fiber, protein, calcium and iron.

For 100 grams of brazil nut and pumpkin seeds:

Brazil Nut (3/4 cup)		Pumpkin Seeds (1.5 cup)
2.4	iron (MG)	3.3
7.5	dietary fiber (G)	18
14	protein (G)	19
160	calcium (MG)	55
659	potassium (MG)	919
0.62	thiamin (MG)	0.03

However, brazil nut does contain more Vitamin E, thiamin and Vitamin B6 than pumpkin seeds by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	446
2.3	sugar (G)	0
16	saturated fat (G)	3.7
0.7	Vitamin C (MG)	0.3
0	Vitamin A (UG)	3
5.7	Vitamin E (MG)	0
0.04	riboflavin (MG)	0.05
0.3	niacin (MG)	0.29
0.18	pantothenic acid (MG)	0.06
0.1	Vitamin B6 (MG)	0.04
22	folate (UG)	9

0.895 | 0.895 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Brazil Nut

Sesame Seeds

Similarity: 87%

Sesame seeds are high in many of the same nutrients as brazil nut, including dietary fiber, protein, saturated fat and calcium. Moreover, sesame seeds contains more riboflavin, niacin, Vitamin B6 and folate than brazil nut.

For 100 grams of brazil nut and sesame seeds:

Brazil Nut (3/4 cup)		Sesame Seeds (3.5 ounces)
2.4	iron (MG)	15
7.5	dietary fiber (G)	14
14	protein (G)	17
160	calcium (MG)	989
659	potassium (MG)	475
0.62	thiamin (MG)	0.8

However, brazil nut does contain more Vitamin C and Vitamin E than sesame seeds by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	565
2.3	sugar (G)	0
16	saturated fat (G)	6.7
0.7	Vitamin C (MG)	0
5.7	Vitamin E (MG)	0
0.04	riboflavin (MG)	0.25
0.3	niacin (MG)	4.6
0.18	pantothenic acid (MG)	0.05
0.1	Vitamin B6 (MG)	0.8
22	folate (UG)	98

0.872 | 0.872 | 10.64 Complete Comparison:
Sesame Seeds vs. Brazil Nut

Chia Seeds

Similarity: 87%

Chia seeds are high in many of the same nutrients as brazil nut, including dietary fiber, protein, calcium and iron. Also, chia seeds contains more trans fat, riboflavin and niacin than brazil nut.

For 100 grams of brazil nut and chia seeds:

Brazil Nut (3/4 cup)		Chia Seeds (3.5 ounces)
2.4	iron (MG)	7.7
7.5	dietary fiber (G)	34
14	protein (G)	17
160	calcium (MG)	631
659	potassium (MG)	407
0.62	thiamin (MG)	0.62

However, brazil nut does contain more Vitamin E, pantothenic acid and Vitamin B6 than chia seeds by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	486
2.3	sugar (G)	0
16	saturated fat (G)	3.3
0	trans fat (G)	0.14
0.7	Vitamin C (MG)	1.6
5.7	Vitamin E (MG)	0.5
0.04	riboflavin (MG)	0.17
0.3	niacin (MG)	8.8
0.18	pantothenic acid (MG)	0
0.1	Vitamin B6 (MG)	0
22	folate (UG)	49

0.87 | 0.87 | 9.56 Complete Comparison:
Chia Seeds vs. Brazil Nut

Hazelnut

Similarity: 87%

Hazelnut is high in many of the same nutrients as brazil nut, including dietary fiber, protein, calcium and iron. Moreover, hazelnut contains more Vitamin C, Vitamin E, riboflavin, niacin and pantothenic acid than brazil nut.

For 100 grams of brazil nut and hazelnut:

Brazil Nut (3/4 cup)		Hazelnut (3.5 ounces)
2.4	iron (MG)	4.4
7.5	dietary fiber (G)	9.4
14	protein (G)	15
160	calcium (MG)	123
659	potassium (MG)	755
0.62	thiamin (MG)	0.34

However, brazil nut does contain more thiamin than hazelnut by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	646
2.3	sugar (G)	4.9
16	saturated fat (G)	4.5
0.7	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
5.7	Vitamin E (MG)	15
0.04	riboflavin (MG)	0.12
0.3	niacin (MG)	2.1
0.18	pantothenic acid (MG)	0.92
0.1	Vitamin B6 (MG)	0.62
22	folate (UG)	88

0.869 | 0.869 | 7.63 Complete Comparison:
Hazelnut vs. Brazil Nut

Peanuts

Similarity: 87%

Peanuts are high in many of the same nutrients as brazil nut, including dietary fiber, protein, saturated fat and calcium. Moreover, peanuts contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate than brazil nut.

For 100 grams of brazil nut and peanuts:

Brazil Nut (3/4 cup)		Peanuts (5/8 cup)
2.4	iron (MG)	1.6
7.5	dietary fiber (G)	8.4
14	protein (G)	24
160	calcium (MG)	58
659	potassium (MG)	634
0.62	thiamin (MG)	0.15

However, brazil nut does contain more Vitamin C, iron and thiamin than peanuts by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	587
2.3	sugar (G)	4.9
16	saturated fat (G)	7.7
0	trans fat (G)	0.03
0.7	Vitamin C (MG)	0
5.7	Vitamin E (MG)	4.9
0.04	riboflavin (MG)	0.2
0.3	niacin (MG)	14
0.18	pantothenic acid (MG)	1
0.1	Vitamin B6 (MG)	0.47
22	folate (UG)	97

0.867 | 0.867 | 7.45 Complete Comparison:
Peanuts vs. Brazil Nut

Peanut Flour

Similarity: 86%

Peanut flour is high in many of the same nutrients as brazil nut, including dietary fiber, protein, calcium and iron. Moreover, peanut flour contains more riboflavin, niacin, pantothenic acid and Vitamin B6 than brazil nut.

For 100 grams of brazil nut and peanut flour:

Brazil Nut (3/4 cup)		Peanut Flour (1.75 cup)
2.4	iron (MG)	2.1
7.5	dietary fiber (G)	16
14	protein (G)	52
160	calcium (MG)	140
659	potassium (MG)	1290
0.62	thiamin (MG)	0.7

However, brazil nut does contain more Vitamin C and Vitamin E than peanut flour by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	327
2.3	sugar (G)	8.2
16	saturated fat (G)	0.06
0.7	Vitamin C (MG)	0
5.7	Vitamin E (MG)	0.05
0.04	riboflavin (MG)	0.48
0.3	niacin (MG)	27
0.18	pantothenic acid (MG)	2.7
0.1	Vitamin B6 (MG)	0.5
22	folate (UG)	248

0.862 | 0.862 | 10.16 Complete Comparison:
Peanut Flour vs. Brazil Nut

plants and vegetables

Dijon Mustard

Similarity: > 95%

Dijon mustard is high in many of the same nutrients as brazil nut, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, riboflavin, niacin and pantothenic acid than brazil nut.

For 100 grams of brazil nut and dijon mustard:

Brazil Nut (3/4 cup)		Dijon Mustard (50 tsps)
2.4	iron (MG)	9.2
7.5	dietary fiber (G)	12
14	protein (G)	26
160	calcium (MG)	266
659	potassium (MG)	738
0.62	thiamin (MG)	0.81

However, brazil nut does contain more than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	508
2.3	sugar (G)	6.8
16	saturated fat (G)	2
0.7	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
5.7	Vitamin E (MG)	5.1
0.04	riboflavin (MG)	0.26
0.3	niacin (MG)	4.7
0.18	pantothenic acid (MG)	0.81
0.1	Vitamin B6 (MG)	0.4
22	folate (UG)	162

0.953 | 0.953 | 10.48 Complete Comparison:
Dijon Mustard vs. Brazil Nut

Lima Beans

Similarity: 88%

Lima beans are also high in dietary fiber, iron and potassium. Moreover, lima beans contains more Vitamin C, Vitamin A, niacin and Vitamin B6 than brazil nut.

For 100 grams of brazil nut and lima beans:

Brazil Nut (3/4 cup)		Lima Beans (5/8 cup)
2.4	iron (MG)	3.1
7.5	dietary fiber (G)	4.9
14	protein (G)	6.8
160	calcium (MG)	34
659	potassium (MG)	467
0.62	thiamin (MG)	0.22

A higher water content, lima beans is less nutritionally dense than brazil nut. Brazil nut does contain more protein, Vitamin E, calcium and thiamin than lima beans by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	113
2.3	sugar (G)	1.5
16	saturated fat (G)	0.2
0.7	Vitamin C (MG)	23
0	Vitamin A (UG)	10
5.7	Vitamin E (MG)	0.32
0.04	riboflavin (MG)	0.1
0.3	niacin (MG)	1.5
0.18	pantothenic acid (MG)	0.25
0.1	Vitamin B6 (MG)	0.2
22	folate (UG)	34

0.875 | 0.875 | 3.18 Complete Comparison:
Lima Beans vs. Brazil Nut

sweets

Cocoa Powder

Similarity: 87%

Cocoa powder is high in many of the same nutrients as brazil nut, including dietary fiber, protein, saturated fat and calcium. Also, cocoa powder contains more riboflavin and niacin than brazil nut.

For 100 grams of brazil nut and cocoa powder:

Brazil Nut (3/4 cup)		Cocoa Powder (19 tbsps)
2.4	iron (MG)	14
7.5	dietary fiber (G)	37
14	protein (G)	20
160	calcium (MG)	128
659	potassium (MG)	1524
0.62	thiamin (MG)	0.08

However, brazil nut does contain more Vitamin C, Vitamin E and thiamin than cocoa powder by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	228
2.3	sugar (G)	1.8
16	saturated fat (G)	8.1
0.7	Vitamin C (MG)	0
5.7	Vitamin E (MG)	0.1
0.04	riboflavin (MG)	0.24
0.3	niacin (MG)	2.2
0.18	pantothenic acid (MG)	0.25
0.1	Vitamin B6 (MG)	0.12
22	folate (UG)	32

0.872 | 0.872 | 8.33 Complete Comparison:
Cocoa Powder vs. Brazil Nut

Bittersweet Chocolate

Similarity: 87%

Bittersweet chocolate is high in many of the same nutrients as brazil nut, including dietary fiber, protein, saturated fat and calcium. Also, bittersweet chocolate contains more niacin than brazil nut.

For 100 grams of brazil nut and bittersweet chocolate:

Brazil Nut (3/4 cup)		Bittersweet Chocolate (3.5 ounces)
2.4	iron (MG)	17
7.5	dietary fiber (G)	17
14	protein (G)	14
160	calcium (MG)	101
659	potassium (MG)	830
0.62	thiamin (MG)	0.15

However, brazil nut does contain more Vitamin C, Vitamin E, thiamin and Vitamin B6 than bittersweet chocolate by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	642
2.3	sugar (G)	0.91
16	saturated fat (G)	32
0.7	Vitamin C (MG)	0
5.7	Vitamin E (MG)	0.4
0.04	riboflavin (MG)	0.1
0.3	niacin (MG)	1.4
0.18	pantothenic acid (MG)	0.17
0.1	Vitamin B6 (MG)	0.03
22	folate (UG)	28

0.87 | 0.87 | 7.93 Complete Comparison:
Bittersweet Chocolate vs. Brazil Nut

baked goods

Tortilla

Similarity: 87%

Tortilla is also high in dietary fiber and calcium. Also, tortilla contains more niacin and Vitamin B6 than brazil nut.

For 100 grams of brazil nut and tortilla:

Brazil Nut (3/4 cup)		Tortilla (3.5 ounces)
2.4	iron (MG)	1.2
7.5	dietary fiber (G)	6.3
14	protein (G)	5.7
160	calcium (MG)	81
659	potassium (MG)	186
0.62	thiamin (MG)	0.09

A higher water content, tortilla is less nutritionally dense than brazil nut. Brazil nut does contain more protein, Vitamin C, Vitamin E and iron than tortilla by weight.

Here is a comparison of the rest of nutrients:

659	calories (KCAL)	218
2.3	sugar (G)	0.88
16	saturated fat (G)	0.45
0.7	Vitamin C (MG)	0
5.7	Vitamin E (MG)	0.28
0.04	riboflavin (MG)	0.07
0.3	niacin (MG)	1.5
0.18	pantothenic acid (MG)	0.11
0.1	Vitamin B6 (MG)	0.22
22	folate (UG)	5

0.87 | 0.87 | 2.54 Complete Comparison:
Tortilla vs. Brazil Nut

Other Nutritional Substitutes

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