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. 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, 12:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Brazil Nut | Cashews | |
---|---|---|
Protein | 8% | 12% |
Carbohydrates | 7% | 21% |
Fat | 85% | 67% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Brazil Nut or Cashews .
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 % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
|
G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
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UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
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MG % | |
UG % |
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5% | selenium | 5% |
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UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||