Brazil Nut vs. Hemp Seeds
Nutrition comparison of Brazil Nut and Hemp Seeds
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 calcium, calories, dietary fiber, iron, potassium and protein.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, brazil nut contains more pantothenic acid.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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 | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
Customize your serving size
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 Hemp Seeds .
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
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 hemp seeds or brazil nut contain more calories in 100 grams?Both hemp seeds and brazil nut are high in calories. Brazil nut has 20% more calories than hemp seed - hemp seed has 553 calories in 100g and brazil nut has 659 calories.
Does hemp seeds or brazil nut contain more calcium?
Both hemp seeds and brazil nut are high in calcium. Brazil nut has 130% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does hemp seeds or brazil nut contain more iron?
Both hemp seeds and brazil nut are high in iron. Hemp seed has 230% more iron than brazil nut - hemp seed has 8mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does hemp seeds or brazil nut contain more potassium?
Both hemp seeds and brazil nut are high in potassium. Hemp seed has 80% more potassium than brazil nut - hemp seed has 1200mg of potassium in 100 grams and brazil nut has 659mg of potassium.