Quick Summary
When to Choose Brazil Nuts
Choose Brazil Nuts for more healthy fats (68g vs 50g) per 100g.
When to Choose Black Sesame Seeds
Choose Black Sesame Seeds for more fiber (12g vs 7.5g) per 100g. It is also lower in calories (578 vs 668 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Brazil Nuts | Black Sesame Seeds | Winner |
|---|---|---|---|
| Calories | 667.9 | 577.8 | 🏆 Black Sesame Seeds |
| Protein | 14.6g | 17.8g | 🏆 Black Sesame Seeds |
| Carbohydrates | 11.8g | 23.3g | |
| Fiber | 7.5g | 12.2g | 🏆 Black Sesame Seeds |
| Total Fat | 67.9g | 50g |
Health Benefits Comparison
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
Black Sesame Seeds Benefits
- Higher calcium than white sesame
- Excellent iron source (13% DV per tbsp)
- Sesamin and sesamolin anti-cancer compounds
- Traditional remedy for hair health
Practical Considerations
💰 Cost
Brazil Nuts: Moderate
Black Sesame Seeds: Moderate
🕒 Preparation
Brazil Nuts: Easy
Black Sesame Seeds: Easy
📦 Storage
Brazil Nuts: Refrigerate
Black Sesame Seeds: Refrigerate
🍽️ Versatility
Brazil Nuts: Very versatile
Black Sesame Seeds: Very versatile
The Bottom Line
Both Brazil Nuts and Black Sesame Seeds are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Brazil Nuts if: Choose Brazil Nuts for more healthy fats (68g vs 50g) per 100g.
Choose Black Sesame Seeds if: Choose Black Sesame Seeds for more fiber (12g vs 7.5g) per 100g. It is also lower in calories (578 vs 668 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Brazil Nuts and Black Sesame Seeds in Nutrivio
Compare how Brazil Nuts and Black Sesame Seeds fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
