Quick Summary
When to Choose Brazil Nuts
Choose Brazil Nuts for more magnesium (382mg vs 229mg) and more healthy fats (68g vs 43g) per 100g.
When to Choose Cacao Nibs (Raw)
Choose Cacao Nibs (Raw) for more fiber (32g vs 7.5g) per 100g. It is also lower in calories (464 vs 668 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Brazil Nuts | Cacao Nibs (Raw) | Winner |
|---|---|---|---|
| Calories | 667.9 | 464.3 | 🏆 Cacao Nibs (Raw) |
| Protein | 14.6g | 14.3g | 🏆 Brazil Nuts |
| Carbohydrates | 11.8g | 28.6g | |
| Fiber | 7.5g | 32.1g | 🏆 Cacao Nibs (Raw) |
| Total Fat | 67.9g | 42.9g |
Key Vitamins & Minerals
Copper
Magnesium
🏆 Brazil Nuts has 67% more
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
Cacao Nibs (Raw) Benefits
- One of highest antioxidant foods (ORAC score 95,000+)
- Exceptional magnesium (16% DV) for 300+ reactions
- Good iron source (11% DV) from plant source
- Rich in flavanols for heart and brain health
- Contains theobromine for mood and focus
Practical Considerations
💰 Cost
Brazil Nuts: Moderate
Cacao Nibs (Raw): Moderate
🕒 Preparation
Brazil Nuts: Easy
Cacao Nibs (Raw): Easy
📦 Storage
Brazil Nuts: Refrigerate
Cacao Nibs (Raw): Refrigerate
🍽️ Versatility
Brazil Nuts: Very versatile
Cacao Nibs (Raw): Very versatile
The Bottom Line
Both Brazil Nuts and Cacao Nibs (Raw) 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 magnesium (382mg vs 229mg) and more healthy fats (68g vs 43g) per 100g.
Choose Cacao Nibs (Raw) if: Choose Cacao Nibs (Raw) for more fiber (32g vs 7.5g) per 100g. It is also lower in calories (464 vs 668 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Brazil Nuts and Cacao Nibs (Raw) in Nutrivio
Compare how Brazil Nuts and Cacao Nibs (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
