Quick Summary
When to Choose Brazil Nuts
Choose Brazil Nuts for more magnesium (382mg vs 164mg) per 100g.
When to Choose Hazelnuts (Raw)
Choose Hazelnuts (Raw) for more fiber (10g vs 7.5g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Brazil Nuts | Hazelnuts (Raw) | Winner |
|---|---|---|---|
| Calories | 667.9 | 635.7 | 🏆 Hazelnuts (Raw) |
| Protein | 14.6g | 15g | 🏆 Hazelnuts (Raw) |
| Carbohydrates | 11.8g | 16.8g | |
| Fiber | 7.5g | 10g | 🏆 Hazelnuts (Raw) |
| Total Fat | 67.9g | 60.7g |
Key Vitamins & Minerals
Copper
Magnesium
🏆 Brazil Nuts has 2.3x 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
Hazelnuts (Raw) Benefits
- Exceptional vitamin E (28% DV) - powerful antioxidant
- Very high in heart-healthy monounsaturated fats
- Rich in manganese (86% DV) for metabolism
- Good copper source (24% DV) for energy
- Provides folate (8% DV) for cell health
Practical Considerations
💰 Cost
Brazil Nuts: Moderate
Hazelnuts (Raw): Moderate
🕒 Preparation
Brazil Nuts: Easy
Hazelnuts (Raw): Easy
📦 Storage
Brazil Nuts: Refrigerate
Hazelnuts (Raw): Refrigerate
🍽️ Versatility
Brazil Nuts: Very versatile
Hazelnuts (Raw): Very versatile
The Bottom Line
Both Brazil Nuts and Hazelnuts (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 164mg) per 100g.
Choose Hazelnuts (Raw) if: Choose Hazelnuts (Raw) for more fiber (10g vs 7.5g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Brazil Nuts and Hazelnuts (Raw) in Nutrivio
Compare how Brazil Nuts and Hazelnuts (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
