Quick Summary
When to Choose Almonds
Choose almonds for vitamin E (37% DV), calcium, versatility in recipes. Best for heart health and vitamin E.
When to Choose Brazil Nuts
Choose Brazil nuts for exceptional selenium (988% DV from just 1 nut), thyroid support. Best for selenium deficiency.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Almonds | Brazil Nuts | Winner |
|---|---|---|---|
| Calories | 579 | 187 | 🏆 Brazil Nuts |
| Protein | 21.2g | 4.1g | 🏆 Almonds |
| Carbohydrates | 21.6g | 3.3g | |
| Fiber | 12.5g | 2.1g | 🏆 Almonds |
| Total Fat | 49.9g | 19g |
Key Vitamins & Minerals
Magnesium
🏆 Almonds has 2.5x more
Health Benefits Comparison
Almonds Benefits
- Supports heart health
- Helps control blood sugar
- Aids weight management
- Promotes brain health
- Supports bone health
Brazil Nuts Benefits
- Highest selenium content of any food (777% DV per oz)
- Just 2 nuts provide 100% daily selenium needs
- Rich in healthy fats for heart health
- Provides magnesium (26% DV) for muscle function
- Good copper source (24% DV) for iron absorption
Practical Considerations
💰 Cost
Almonds: Moderate
Brazil Nuts: Moderate
🕒 Preparation
Almonds: Easy
Brazil Nuts: Easy
📦 Storage
Almonds: Refrigerate
Brazil Nuts: Refrigerate
🍽️ Versatility
Almonds: Very versatile
Brazil Nuts: Very versatile
The Bottom Line
Both Almonds and Brazil Nuts are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Almonds if: Choose almonds for vitamin E (37% DV), calcium, versatility in recipes. Best for heart health and vitamin E.
Choose Brazil Nuts if: Choose Brazil nuts for exceptional selenium (988% DV from just 1 nut), thyroid support. Best for selenium deficiency.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Almonds and Brazil Nuts in Nutrivio
Compare how Almonds and Brazil Nuts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
