Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and hemp seeds:
Both hemp seeds and brazil nut are high in calories. Brazil nut has 19% more calories than hemp seed - hemp seed has 553 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is lighter in protein, heavier in fat and similar to hemp seeds for carbs. Brazil nut has a macronutrient ratio of 8:7:85 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Brazil Nut | Hemp Seeds | |
---|---|---|
Protein | 8% | 21% |
Carbohydrates | 7% | 6% |
Fat | 85% | 73% |
Alcohol | ~ | ~ |
Hemp seeds and brazil nut contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
Both hemp seeds and brazil nut are high in dietary fiber. Brazil nut has 88% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
Hemp seeds and brazil nut contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and brazil nut has 2.3g of sugar.
Both hemp seeds and brazil nut are high in protein. Hemp seed has 120% more protein than brazil nut - hemp seed has 31.6g of protein per 100 grams and brazil nut has 14.3g of protein.
Brazil nut is high in saturated fat and hemp seed has 71% less saturated fat than brazil nut - hemp seed has 4.6g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Hemp seeds and brazil nut contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Hemp seeds and brazil nut contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Brazil nut has 606% more Vitamin E than hemp seed - hemp seed has 0.8mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, brazil nut contains more pantothenic acid.
Brazil Nut | Hemp Seeds | |
---|---|---|
Thiamin | 0.617 MG | 1.275 MG |
Riboflavin | 0.035 MG | 0.285 MG |
Niacin | 0.295 MG | 9.2 MG |
Pantothenic acid | 0.184 MG | ~ |
Vitamin B6 | 0.101 MG | 0.6 MG |
Folate | 22 UG | 110 UG |
Both hemp seeds and brazil nut are high in calcium. Brazil nut has 129% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and brazil nut has 160mg of calcium.
Both hemp seeds and brazil nut are high in iron. Hemp seed has 227% more iron than brazil nut - hemp seed has 8mg of iron per 100 grams and brazil nut has 2.4mg of iron.
Both hemp seeds and brazil nut are high in potassium. Hemp seed has 82% more potassium than brazil nut - hemp seed has 1200mg of potassium per 100 grams and brazil nut has 659mg of potassium.
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
Brazil Nut | Hemp Seeds | |
---|---|---|
alpha linoleic acid | 0.036 G | 10.024 G |
Total | 0.036 G | 10.024 G |
Comparing omega-6 fatty acids, both brazil nut and hemp seeds contain significant amounts of linoleic acid.
Brazil Nut | Hemp Seeds | |
---|---|---|
other omega 6 | 0.018 G | 1.34 G |
linoleic acid | 24.363 G | 27.459 G |
Total | 24.381 G | 28.799 G |
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 Hemp Seeds (Seeds, hemp seed, hulled) .
Brazil Nut g
()
|
Daily Values (%) |
Hemp Seeds 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% |
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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% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
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MG % | |
IU % |
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5% | Vitamin D | 5% |
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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% |
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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% |
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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% |
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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% |
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UG % | |
MG % |
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5% | copper | 5% |
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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% |
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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 | |||