Brazil Nut vs. Cashews
Nutrition comparison of Brazil Nut and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and cashews:
- Both cashews and brazil nut are high in calories, dietary fiber, iron, potassium, protein and saturated fat.
- Brazil nut is an excellent source of calcium.
- Cashew has more niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and brazil nut are high in calories. Brazil nut has 19% more calories than cashew - cashew has 553 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is lighter in protein, lighter in carbs and heavier in fat compared to cashews per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Cashews | |
|---|---|---|
| Protein | 8% | 13% |
| Carbohydrates | 7% | 21% |
| Fat | 85% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and brazil nut has 61% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both cashews and brazil nut are high in dietary fiber. Brazil nut has 127% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Cashews and brazil nut contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and brazil nut has 2.3g of sugar.
Protein
protein
Both cashews and brazil nut are high in protein. Cashew has 27% more protein than brazil nut - cashew has 18.2g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Both cashews and brazil nut are high in saturated fat. Brazil nut has 107% more saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Cashews and brazil nut contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin E
Brazil nut has 528% more Vitamin E than cashew - cashew has 0.9mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Cashew has more Vitamin K than brazil nut - cashew has 34.1ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Cashew has more niacin, pantothenic acid and Vitamin B6. Both brazil nut and cashews contain significant amounts of thiamin, riboflavin and folate.
| Brazil Nut | Cashews | |
|---|---|---|
| Thiamin | 0.617 MG | 0.423 MG |
| Riboflavin | 0.035 MG | 0.058 MG |
| Niacin | 0.295 MG | 1.062 MG |
| Pantothenic acid | 0.184 MG | 0.864 MG |
| Vitamin B6 | 0.101 MG | 0.417 MG |
| Folate | 22 UG | 25 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 332% more calcium than cashew - cashew has 37mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both cashews and brazil nut are high in iron. Cashew has 175% more iron than brazil nut - cashew has 6.7mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both cashews and brazil nut are high in potassium. Cashew is very similar to brazil nut for potassium - cashew has 660mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brazil nut and cashews contain significant amounts of alpha linoleic acid (ALA).
| Brazil Nut | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.062 G |
| Total | 0.036 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than cashew per 100 grams.
| Brazil Nut | Cashews | |
|---|---|---|
| other omega 6 | 0.167 G | 0.266 G |
| linoleic acid | 24.363 G | 7.782 G |
| Total | 24.53 G | 8.048 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: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Cashews (Nuts, cashew nuts, raw) .
Brazil Nut g
()
|
Daily Values (%) |
Cashews g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cashews or brazil nut contain more calories in 100 grams?Both cashews and brazil nut are high in calories. Brazil nut has 20% more calories than cashew - cashew has 553 calories in 100g and brazil nut has 659 calories.
Does cashews or brazil nut contain more calcium?
Brazil nut is a rich source of calcium and it has 330% more calcium than cashew - cashew has 37mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does cashews or brazil nut contain more iron?
Both cashews and brazil nut are high in iron. Cashew has 180% more iron than brazil nut - cashew has 6.7mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does cashews or brazil nut contain more potassium?
Both cashews and brazil nut are high in potassium. Cashew is very similar to brazil nut for potassium - cashew has 660mg of potassium in 100 grams and brazil nut has 659mg of potassium.