Avocado vs. Brazil Nut
Nutrition comparison of Avocado and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and brazil nut:
- Both brazil nut and avocado are high in calories, dietary fiber and potassium.
- Brazil nut has more thiamin, however, avocado contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of calcium and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and avocado are high in calories. Brazil nut has 295% more calories than avocado - brazil nut has 659 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, heavier in carbs and lighter in fat compared to brazil nut per calorie. Avocado has a macronutrient ratio of 4:19:77 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Brazil Nut | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 19% | 7% |
| Fat | 77% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut and avocado contain similar amounts of carbs - brazil nut has 11.7g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both brazil nut and avocado are high in dietary fiber. Brazil nut has a little more dietary fiber (10%) than avocado by weight - brazil nut has 7.5g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Brazil nut and avocado contain similar amounts of sugar - brazil nut has 2.3g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Brazil nut is an excellent source of protein and it has 631% more protein than avocado - brazil nut has 14.3g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and avocado has 87% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 11 times more Vitamin C than brazil nut - brazil nut has 0.7mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than brazil nut - avocado has 7ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has 187% more Vitamin E than avocado - brazil nut has 5.7mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than brazil nut - avocado has 21ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, avocado contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Brazil Nut | |
|---|---|---|
| Thiamin | 0.075 MG | 0.617 MG |
| Riboflavin | 0.143 MG | 0.035 MG |
| Niacin | 1.912 MG | 0.295 MG |
| Pantothenic acid | 1.463 MG | 0.184 MG |
| Vitamin B6 | 0.287 MG | 0.101 MG |
| Folate | 89 UG | 22 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 11 times more calcium than avocado - brazil nut has 160mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Brazil nut is a great source of iron and it has 298% more iron than avocado - brazil nut has 2.4mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both brazil nut and avocado are high in potassium. Brazil nut has 30% more potassium than avocado - brazil nut has 659mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Avocado | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.036 G |
| Total | 0.125 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than avocado per 100 grams.
| Avocado | Brazil Nut | |
|---|---|---|
| linoleic acid | 1.674 G | 24.363 G |
| other omega 6 | 0.015 G | 0.018 G |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Avocado 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 brazil nut or avocado contain more calories in 100 grams?Both brazil nut and avocado are high in calories. Brazil nut has 300% more calories than avocado - brazil nut has 659 calories in 100g and avocado has 167 calories.
Does brazil nut or avocado contain more calcium?
Brazil nut is a rich source of calcium and it has 11 times more calcium than avocado - brazil nut has 160mg of calcium in 100 grams and avocado has 13mg of calcium.
Does brazil nut or avocado contain more potassium?
Both brazil nut and avocado are high in potassium. Brazil nut has 30% more potassium than avocado - brazil nut has 659mg of potassium in 100 grams and avocado has 507mg of potassium.