Quick Summary
When to Choose Walnuts
Walnuts and Brazil Nuts have a broadly similar nutrient profile, so choose Walnuts based on taste, texture, cost or what you have to hand.
When to Choose Brazil Nuts
Choose Brazil Nuts for more magnesium (382mg vs 161mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Walnuts | Brazil Nuts | Winner |
|---|---|---|---|
| Calories | 660.7 | 667.9 | 🏆 Walnuts |
| Protein | 15.4g | 14.6g | 🏆 Walnuts |
| Carbohydrates | 13.9g | 11.8g | |
| Fiber | 6.8g | 7.5g | 🏆 Brazil Nuts |
| Total Fat | 66.1g | 67.9g |
Key Vitamins & Minerals
Copper
Magnesium
🏆 Brazil Nuts has 2.4x more
Health Benefits Comparison
Walnuts Benefits
- Highest omega-3 content of any nut
- Rich in polyphenols and antioxidants
- Supports brain function and memory
- Promotes heart health and reduces inflammation
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
Walnuts: Moderate
Brazil Nuts: Moderate
🕒 Preparation
Walnuts: Easy
Brazil Nuts: Easy
📦 Storage
Walnuts: Refrigerate
Brazil Nuts: Refrigerate
🍽️ Versatility
Walnuts: Very versatile
Brazil Nuts: Very versatile
The Bottom Line
Both Walnuts and Brazil Nuts are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Walnuts if: Walnuts and Brazil Nuts have a broadly similar nutrient profile, so choose Walnuts based on taste, texture, cost or what you have to hand.
Choose Brazil Nuts if: Choose Brazil Nuts for more magnesium (382mg vs 161mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Walnuts and Brazil Nuts in Nutrivio
Compare how Walnuts and Brazil Nuts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
