Quick Summary
When to Choose Brazil Nuts
Choose Brazil Nuts for more fiber (7.5g vs 3.2g), more healthy fats (68g vs 44g), and more magnesium (382mg vs 296mg) per 100g.
When to Choose Cashews (Raw, Unsalted)
Choose Cashews (Raw, Unsalted) for more protein (19g vs 15g) per 100g. It is also lower in calories (561 vs 668 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Brazil Nuts | Cashews (Raw, Unsalted) | Winner |
|---|---|---|---|
| Calories | 667.9 | 560.7 | 🏆 Cashews (Raw, Unsalted) |
| Protein | 14.6g | 18.6g | 🏆 Cashews (Raw, Unsalted) |
| Carbohydrates | 11.8g | 30.7g | |
| Fiber | 7.5g | 3.2g | 🏆 Brazil Nuts |
| Total Fat | 67.9g | 44.3g |
Key Vitamins & Minerals
Copper
🏆 Cashews (Raw, Unsalted) has 20% more
Magnesium
🏆 Brazil Nuts has 29% 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
Cashews (Raw, Unsalted) Benefits
- Exceptionally high in copper (67% DV) for iron metabolism
- Rich in magnesium (20% DV) for 300+ enzymatic reactions
- Good source of zinc (15% DV) for immunity
- Provides iron (11% DV) rare in plant foods
- Heart-healthy monounsaturated fats
Practical Considerations
💰 Cost
Brazil Nuts: Moderate
Cashews (Raw, Unsalted): Moderate
🕒 Preparation
Brazil Nuts: Easy
Cashews (Raw, Unsalted): Easy
📦 Storage
Brazil Nuts: Refrigerate
Cashews (Raw, Unsalted): Refrigerate
🍽️ Versatility
Brazil Nuts: Very versatile
Cashews (Raw, Unsalted): Very versatile
The Bottom Line
Both Brazil Nuts and Cashews (Raw, Unsalted) 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 fiber (7.5g vs 3.2g), more healthy fats (68g vs 44g), and more magnesium (382mg vs 296mg) per 100g.
Choose Cashews (Raw, Unsalted) if: Choose Cashews (Raw, Unsalted) for more protein (19g vs 15g) per 100g. It is also lower in calories (561 vs 668 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Brazil Nuts and Cashews (Raw, Unsalted) in Nutrivio
Compare how Brazil Nuts and Cashews (Raw, Unsalted) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
