Almonds vs Brazil Nuts: (Protein and Nutrition Comparison)

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In this head-to-head comparison of almonds and brazil nuts, we’ll look at their nutritional profiles.

Brazil nuts are a “special” nut because of their selenium content, which we’ll look at in more depth later.

Note that all data on this page is per 100 gram serving of each nut.

Nutritional Value Comparison of Almonds and Brazil Nuts

Starting with the macros of each nut, there are some big differences.

  Almonds Brazil nut
Energy (kcal) 579.6 658.6
Protein (g) 21.1 14.3
Total Lipid (g) 49.9 67.1
Carbohydrate (g) 21.6 11.7
Fiber (g) 12.6 7.5
Sugars (g) 4.4 2.3

The most notable differences are that:

  • Brazil nuts are high in calories while being lower in protein
  • Brazil nuts also have fewer carbohydrates, but much more fat

Other than for someone on a keto diet, the macro profile of almonds is better for most people.

Omega 3 and 6 Fat Ratios of Almonds and Brazil Nuts

high fat nuts

Both of these nuts have terrible omega 3 to 6 fat ratios, which can lead to inflammation if you eat a lot of them on a regular basis.

  Almonds Brazil Nuts
Omega 3 Fats 0.052 0.036
Omega 6 Fats 14.5 23.9
Omega 6:3 Ratio 278.85 663.89

If this is something that concerns you, see my page with the omega 3 to 6 fat ratio of most nuts to see which ones are best for your specific needs.

Vitamins and Minerals of Almonds and Brazil Nuts

This is the most important part of this comparison post.

I’ve only included data for nutrients that are present in one of the nuts in significant amounts, and then ordered them by the general RDA for an adult.

Pay special attention to that nutrient on top.

  RDA Almonds Brazil nut
Selenium (µg) 55 4.1 1917.0
Vitamin E (mg) 15 25.6 5.7
Phosphorus (mg) 700 481.5 724.8
Manganese (mg) 2.3 2.2 1.2
Magnesium (mg) 400 270.4 375.9
Riboflavin (mg) 1.3 1.1 0.0
Thiamin (mg) 1.2 0.2 0.6
Potassium (mg) 2000 733.3 658.6
Zinc (mg) 11 3.1 4.1
Niacin (mg) 16 3.6 0.3
Calcium (mg) 1200 268.5 159.4
Iron (mg) 18 3.7 2.4
Vitamin B-6 (mg) 1.3 0.1 0.1
Folate (µg) 400 44.4 22.6
Choline (mg) 550 52.0 28.9

Brazil nuts are the best selenium source of all foods as far as I’m aware.

Selenium is needed for a variety of biological processes, so it’s quite important for health. However, getting too much selenium can be dangerous.

In practical terms, brazil nuts are certainly a healthy food in small doses, but regularly consuming a lot of brazil nuts may actually be harmful to health.

Almonds vs Brazil Nuts: Which is Healthier?

For most people, almonds are considered healthier than brazil nuts. They have fewer calories, more protein, and more of many important nutrients like calcium, manganese, iron, and folate.

However, brazil nuts have a ridiculous amount of selenium. There are a few particular reasons why someone may need to get extra selenium, and brazil nuts can be a good choice for them.

Are Almonds or Brazil Nuts Better for Weight Loss?

Almonds are better than brazil nuts for weight loss due to having significantly fewer calories. Per 100 gram serving, almonds have 580 calories compared to 660 calories in brazil nuts.

Are Almonds or Brazil Nuts Better for Bodybuilding?

Almonds have about 50% more protein than brazil nuts, making almonds the better nut for bodybuilding. In addition, brazil nuts should not be consumed in large quantities due to their high selenium content, which provides a further limitation.

About the author

Dale Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.