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.
Detailed nutritional comparison of oats and brazil nut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Oats src
Image of Brazil Nut src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oats or Brazil Nut .

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .

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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.

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