Quick Summary
When to Choose Brazil Nuts
Choose Brazil Nuts for more magnesium (382mg vs 132mg) and more protein (15g vs 7.9g) per 100g.
When to Choose Macadamia Nuts (Raw)
Choose Macadamia Nuts (Raw) for more fiber (8.6g vs 7.5g) and more healthy fats (77g vs 68g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Brazil Nuts | Macadamia Nuts (Raw) | Winner |
|---|---|---|---|
| Calories | 667.9 | 728.6 | 🏆 Brazil Nuts |
| Protein | 14.6g | 7.9g | 🏆 Brazil Nuts |
| Carbohydrates | 11.8g | 13.9g | |
| Fiber | 7.5g | 8.6g | 🏆 Macadamia Nuts (Raw) |
| Total Fat | 67.9g | 76.8g |
Key Vitamins & Minerals
Magnesium
🏆 Brazil Nuts has 2.9x 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
Macadamia Nuts (Raw) Benefits
- Highest monounsaturated fat content of all nuts (80%)
- Contains rare omega-7 (palmitoleic acid)
- Good thiamin source (28% DV) for energy
- Provides manganese (58% DV) for metabolism
- May improve cholesterol ratios significantly
Practical Considerations
💰 Cost
Brazil Nuts: Moderate
Macadamia Nuts (Raw): Moderate
🕒 Preparation
Brazil Nuts: Easy
Macadamia Nuts (Raw): Easy
📦 Storage
Brazil Nuts: Refrigerate
Macadamia Nuts (Raw): Refrigerate
🍽️ Versatility
Brazil Nuts: Very versatile
Macadamia Nuts (Raw): Very versatile
The Bottom Line
Both Brazil Nuts and Macadamia Nuts (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 132mg) and more protein (15g vs 7.9g) per 100g.
Choose Macadamia Nuts (Raw) if: Choose Macadamia Nuts (Raw) for more fiber (8.6g vs 7.5g) and more healthy fats (77g vs 68g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Brazil Nuts and Macadamia Nuts (Raw) in Nutrivio
Compare how Brazil Nuts and Macadamia Nuts (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
