Brazil Nut vs. Walnut
Nutrition comparison of Brazil Nut and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and walnut:
- Both walnut and brazil nut are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Brazil nut has signficantly more Vitamin E than walnut.
- Walnut has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and brazil nut are high in calories. Walnut is very similar to walnut for calories - walnut has 654 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is similar to walnut for protein, carbs and fat. Brazil nut has a macronutrient ratio of 8:7:85 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Walnut | |
|---|---|---|
| Protein | 8% | 9% |
| Carbohydrates | 7% | 8% |
| Fat | 85% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut and brazil nut contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both walnut and brazil nut are high in dietary fiber. Brazil nut has 12% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Walnut and brazil nut contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and brazil nut has 2.3g of sugar.
Protein
protein
Both walnut and brazil nut are high in protein. Walnut has a little more protein (6%) than brazil nut by weight - walnut has 15.2g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Both walnut and brazil nut are high in saturated fat. Brazil nut has 163% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Walnut and brazil nut contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin A
Walnut and brazil nut contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Walnut and brazil nut contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Walnut has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both brazil nut and walnut contain significant amounts of thiamin.
| Brazil Nut | Walnut | |
|---|---|---|
| Thiamin | 0.617 MG | 0.341 MG |
| Riboflavin | 0.035 MG | 0.15 MG |
| Niacin | 0.295 MG | 1.125 MG |
| Pantothenic acid | 0.184 MG | 0.57 MG |
| Vitamin B6 | 0.101 MG | 0.537 MG |
| Folate | 22 UG | 98 UG |
Minerals
calcium
Both walnut and brazil nut are high in calcium. Brazil nut has 63% more calcium than walnut - walnut has 98mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both walnut and brazil nut are high in iron. Walnut has 20% more iron than brazil nut - walnut has 2.9mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both walnut and brazil nut are high in potassium. Brazil nut has 49% more potassium than walnut - walnut has 441mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Brazil Nut | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 9.08 G |
| Total | 0.036 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, both brazil nut and walnut contain significant amounts of linoleic acid.
| Brazil Nut | Walnut | |
|---|---|---|
| other omega 6 | 0.167 G | 0.063 G |
| linoleic acid | 24.363 G | 38.093 G |
| Total | 24.53 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Brazil Nut g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
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% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
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% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
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% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or brazil nut contain more calories in 100 grams?Both walnut and brazil nut are high in calories. Walnut is quite similar to walnut for calories - walnut has 654 calories in 100g and brazil nut has 659 calories.
Does walnut or brazil nut contain more calcium?
Both walnut and brazil nut are high in calcium. Brazil nut has 60% more calcium than walnut - walnut has 98mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does walnut or brazil nut contain more iron?
Both walnut and brazil nut are high in iron. Walnut has 20% more iron than brazil nut - walnut has 2.9mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does walnut or brazil nut contain more potassium?
Both walnut and brazil nut are high in potassium. Brazil nut has 50% more potassium than walnut - walnut has 441mg of potassium in 100 grams and brazil nut has 659mg of potassium.