Quick Summary
When to Choose Dark Chocolate (70-85% cacao)
Choose Dark Chocolate (70-85% cacao) for more fiber (11g vs 7.5g) per 100g.
When to Choose Brazil Nuts
Choose Brazil Nuts for more protein (15g vs 7.9g), more magnesium (382mg vs 229mg), and more healthy fats (68g vs 43g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Dark Chocolate (70-85% cacao) | Brazil Nuts | Winner |
|---|---|---|---|
| Calories | 607.1 | 667.9 | 🏆 Dark Chocolate (70-85% cacao) |
| Protein | 7.9g | 14.6g | 🏆 Brazil Nuts |
| Carbohydrates | 46.4g | 11.8g | |
| Fiber | 11.1g | 7.5g | 🏆 Dark Chocolate (70-85% cacao) |
| Total Fat | 42.9g | 67.9g |
Key Vitamins & Minerals
Copper
Magnesium
🏆 Brazil Nuts has 67% more
Health Benefits Comparison
Dark Chocolate (70-85% cacao) Benefits
- Rich in flavonoids for heart health
- High in antioxidants (higher than many fruits)
- Improves blood flow to brain and heart
- Contains mood-boosting compounds
- Good source of iron and magnesium
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
Practical Considerations
💰 Cost
Dark Chocolate (70-85% cacao): Moderate
Brazil Nuts: Moderate
🕒 Preparation
Dark Chocolate (70-85% cacao): Easy
Brazil Nuts: Easy
📦 Storage
Dark Chocolate (70-85% cacao): Refrigerate
Brazil Nuts: Refrigerate
🍽️ Versatility
Dark Chocolate (70-85% cacao): Very versatile
Brazil Nuts: Very versatile
The Bottom Line
Both Dark Chocolate (70-85% cacao) and Brazil Nuts are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Dark Chocolate (70-85% cacao) if: Choose Dark Chocolate (70-85% cacao) for more fiber (11g vs 7.5g) per 100g.
Choose Brazil Nuts if: Choose Brazil Nuts for more protein (15g vs 7.9g), more magnesium (382mg vs 229mg), and more healthy fats (68g vs 43g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Dark Chocolate (70-85% cacao) and Brazil Nuts in Nutrivio
Compare how Dark Chocolate (70-85% cacao) and Brazil Nuts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
