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