Quick Summary
When to Choose Brazil Nuts
Choose Brazil Nuts for more magnesium (382mg vs 121mg), more copper (1.8mg vs 1.1mg), and more protein (15g vs 9.3g) per 100g.
When to Choose Pecans (Raw)
Choose Pecans (Raw) for more fiber (9.6g vs 7.5g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Brazil Nuts | Pecans (Raw) | Winner |
|---|---|---|---|
| Calories | 667.9 | 700 | 🏆 Brazil Nuts |
| Protein | 14.6g | 9.3g | 🏆 Brazil Nuts |
| Carbohydrates | 11.8g | 13.9g | |
| Fiber | 7.5g | 9.6g | 🏆 Pecans (Raw) |
| Total Fat | 67.9g | 72.9g |
Key Vitamins & Minerals
Copper
🏆 Brazil Nuts has 67% more
Magnesium
🏆 Brazil Nuts has 3.1x 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
Pecans (Raw) Benefits
- Among highest antioxidant content of all nuts
- Exceptional manganese (64% DV) for metabolism
- Very high copper (38% DV) for energy production
- Good thiamin source (12% DV) for nerve function
- Rich in heart-healthy monounsaturated fats
Practical Considerations
💰 Cost
Brazil Nuts: Moderate
Pecans (Raw): Moderate
🕒 Preparation
Brazil Nuts: Easy
Pecans (Raw): Easy
📦 Storage
Brazil Nuts: Refrigerate
Pecans (Raw): Refrigerate
🍽️ Versatility
Brazil Nuts: Very versatile
Pecans (Raw): Very versatile
The Bottom Line
Both Brazil Nuts and Pecans (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 121mg), more copper (1.8mg vs 1.1mg), and more protein (15g vs 9.3g) per 100g.
Choose Pecans (Raw) if: Choose Pecans (Raw) for more fiber (9.6g vs 7.5g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Brazil Nuts and Pecans (Raw) in Nutrivio
Compare how Brazil Nuts and Pecans (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
