Quick Summary
When to Choose Brazil Nuts
Choose Brazil Nuts for more magnesium (382mg vs 114mg), more healthy fats (68g vs 25g), and more protein (15g vs 7.1g) per 100g.
When to Choose Tiger Nuts
Choose Tiger Nuts for more fiber (36g vs 7.5g) per 100g. It is also lower in calories (429 vs 668 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Brazil Nuts | Tiger Nuts | Winner |
|---|---|---|---|
| Calories | 667.9 | 428.6 | 🏆 Tiger Nuts |
| Protein | 14.6g | 7.1g | 🏆 Brazil Nuts |
| Carbohydrates | 11.8g | 67.9g | |
| Fiber | 7.5g | 35.7g | 🏆 Tiger Nuts |
| Total Fat | 67.9g | 25g |
Key Vitamins & Minerals
Magnesium
🏆 Brazil Nuts has 3.3x 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
Tiger Nuts Benefits
- Highest prebiotic fiber content (30% by weight) feeds beneficial gut bacteria
- Resistant starch improves insulin sensitivity and supports healthy blood sugar
- Rich in oleic acid (same healthy fat in olive oil) supports cardiovascular health
- High in iron (3.5mg per 100g) and magnesium (80mg) for energy and muscle function
Practical Considerations
💰 Cost
Brazil Nuts: Moderate
Tiger Nuts: Moderate
🕒 Preparation
Brazil Nuts: Easy
Tiger Nuts: Easy
📦 Storage
Brazil Nuts: Refrigerate
Tiger Nuts: Refrigerate
🍽️ Versatility
Brazil Nuts: Very versatile
Tiger Nuts: Very versatile
The Bottom Line
Both Brazil Nuts and Tiger Nuts 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 114mg), more healthy fats (68g vs 25g), and more protein (15g vs 7.1g) per 100g.
Choose Tiger Nuts if: Choose Tiger Nuts for more fiber (36g vs 7.5g) per 100g. It is also lower in calories (429 vs 668 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Brazil Nuts and Tiger Nuts in Nutrivio
Compare how Brazil Nuts and Tiger Nuts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
