Almonds vs. Brazil Nut

Nutrition comparison of Almonds and Brazil Nut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almonds versus brazil nut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almonds and brazil nut:

  • Both almonds and brazil nut are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Almond is an excellent source of Vitamin E.
  • Brazil nut has more thiamin, however, almond contains more riboflavin, niacin and pantothenic acid.
Detailed nutritional comparison of almonds and brazil nut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Almonds (Nuts, almonds) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Brazil Nut src

Calories and Carbs

calories

Both almonds and brazil nut are high in calories. Brazil nut has 14% more calories than almond - almond has 579 calories per 100 grams and brazil nut has 659 calories.

For macronutrient ratios, almonds is heavier in protein, heavier in carbs and lighter in fat compared to brazil nut per calorie. Almonds has a macronutrient ratio of 14:14:73 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Brazil Nut
Protein 14% 8%
Carbohydrates 14% 7%
Fat 73% 85%
Alcohol ~ ~

carbohydrates

Brazil nut has 46% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.

dietary fiber

Both almonds and brazil nut are high in dietary fiber. Almond has 67% more dietary fiber than brazil nut - almond has 12.5g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.

sugar

Almonds and brazil nut contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and brazil nut has 2.3g of sugar.

Protein

protein

Both almonds and brazil nut are high in protein. Almond has 48% more protein than brazil nut - almond has 21.2g of protein per 100 grams and brazil nut has 14.3g of protein.

Fat

saturated fat

Brazil nut is high in saturated fat and almond has 76% less saturated fat than brazil nut - almond has 3.8g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.

trans fat

Both almonds and brazil nut are low in trans fat - almond has 0.02g of trans fat per 100 grams and brazil nut does not contain significant amounts.

Vitamins

Vitamin C

Brazil nut has more Vitamin C than almond - brazil nut has 0.7mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Almonds and brazil nut contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 354% more Vitamin E than brazil nut - almond has 25.6mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.

The B Vitamins

Brazil nut has more thiamin, however, almond contains more riboflavin, niacin and pantothenic acid. Both almonds and brazil nut contain significant amounts of Vitamin B6 and folate.

Almonds Brazil Nut
Thiamin 0.205 MG 0.617 MG
Riboflavin 1.138 MG 0.035 MG
Niacin 3.618 MG 0.295 MG
Pantothenic acid 0.471 MG 0.184 MG
Vitamin B6 0.137 MG 0.101 MG
Folate 44 UG 22 UG

Minerals

calcium

Both almonds and brazil nut are high in calcium. Almond has 68% more calcium than brazil nut - almond has 269mg of calcium per 100 grams and brazil nut has 160mg of calcium.

iron

Both almonds and brazil nut are high in iron. Almond has 53% more iron than brazil nut - almond has 3.7mg of iron per 100 grams and brazil nut has 2.4mg of iron.

potassium

Both almonds and brazil nut are high in potassium. Almond has 11% more potassium than brazil nut - almond has 733mg of potassium per 100 grams and brazil nut has 659mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, brazil nut has more alpha linoleic acid (ALA) than almond per 100 grams.

Almonds Brazil Nut
alpha linoleic acid 0.003 G 0.036 G
Total 0.003 G 0.036 G

omega 6s

Comparing omega-6 fatty acids, both almonds and brazil nut contain significant amounts of linoleic acid.

Almonds Brazil Nut
other omega 6 ~ 0.018 G
linoleic acid 12.324 G 24.363 G
Total 12.324 G 24.381 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Almonds (Nuts, almonds) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .

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FAQ

Does almonds or brazil nut contain more calories in 100 grams?
Both almonds and brazil nut are high in calories. Brazil nut has 10% more calories than almond - almond has 579 calories in 100g and brazil nut has 659 calories.

Does almonds or brazil nut contain more calcium?
Both almonds and brazil nut are high in calcium. Almond has 70% more calcium than brazil nut - almond has 269mg of calcium in 100 grams and brazil nut has 160mg of calcium.

Does almonds or brazil nut contain more iron?
Both almonds and brazil nut are high in iron. Almond has 50% more iron than brazil nut - almond has 3.7mg of iron in 100 grams and brazil nut has 2.4mg of iron.

Does almonds or brazil nut contain more potassium?
Both almonds and brazil nut are high in potassium. Almond has 10% more potassium than brazil nut - almond has 733mg of potassium in 100 grams and brazil nut has 659mg of potassium.