Almonds vs Brazil Nuts: Nutrition, Calories & Protein Compared


Almonds vs Brazil nuts
Nutrition Facts
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Almonds vs Brazil Nuts 100g Compare
per 100g | Almonds | Brazil nuts |
---|---|---|
Calories | 579 | 659 |
Carbohydrates | 21.55 g | 11.74 g |
Fat | 49.93 g | 67.1 g |
Dietary fiber | 12.5 g | 7.5 g |
Protein | 21.15 g | 14.32 g |
Calcium | 269 mg | 160 mg |
Iron | 3.71 mg | 2.43 mg |
Magnessium | 270 mg | 376 mg |
Phosphorus | 481 mg | 725 mg |
Potassium | 733 mg | 597 mg |
Sodium | 1 mg | 2 mg |
Zink | 3.12 mg | 4.06 mg |
Vitaminium B1 (Thiamine) | 0.205 mg | 0.617 mg |
Vitaminium B2 (riboflavin) | 1.138 mg | 0.035 mg |
Vitaminium B3 (Niacin) | 3.618 mg | 0.295 mg |
Vitaminium B5 | 0.47 mg | 0.184 mg |
Vitaminium B6 | 0.137 mg | 0.101 mg |
Vitaminium B9 (Folic acid) | 44 mg | 22 mg |
Vitaminium E | 26 mg | 7.87 mg |
Discover the Nutritional Gems: Almonds vs. Brazil Nuts
When it comes to nuts, almonds and Brazil nuts stand out not just for their distinctive flavors but also for their impressive nutritional profiles. Both have been part of human diets for centuries, offering a blend of vitamins, minerals, and other essential nutrients. But beyond their health benefits, these nuts have intriguing stories and characteristics that make them fascinating to explore.
A Closer Look at Almonds
Almonds, with their origins traced back to the Middle East, have been a symbol of wellness and health since ancient times. They are not only a staple in various cuisines around the world but also a key ingredient in beauty products, thanks to their beneficial oils. With 579 calories per 100 grams, almonds are a powerhouse of energy. They are rich in fiber (12.5g), protein (21.15g), and healthy fats (49.93g), making them an excellent snack for maintaining energy levels and supporting heart health.
Brazil Nuts: The Selenium Source
Brazil nuts come from the Amazon forest and are known for their large size and rich selenium content. Just one Brazil nut can provide more than 100% of the daily recommended selenium intake, a mineral essential for thyroid function and antioxidant defense. They are higher in calories, with 659 calories per 100 grams, and contain more fat (67.1g) but are also an excellent source of magnesium (376mg) and phosphorus (725mg).
Nutritional Face-Off
While both nuts are nutritionally dense, they have different profiles that may make one more suitable than the other depending on your dietary needs. For instance, almonds offer more calcium (269mg vs. 160mg) and vitamin E (26mg vs. 7.87mg), making them great for bone health and skin vitality. On the other hand, Brazil nuts lead with higher magnesium and phosphorus levels, which are key for energy production and bone health, respectively.
Almonds have a lower fat content but are higher in fiber and protein, which can be beneficial for those looking to manage their weight or maintain muscle mass. Brazil nuts, with their high selenium, zinc, and vitamin B1 contents, can support immune function and overall well-being.
Which Nut to Pick?
The choice between almonds and Brazil nuts ultimately depends on your personal health goals and dietary preferences. For those focusing on heart health and weight management, almonds might be the preferred choice. However, if boosting your intake of selenium and magnesium is a priority, then Brazil nuts could be a better fit.
It's important to remember that nuts are high in calories, so moderation is key. Incorporating a variety of nuts into your diet can ensure you get a wide range of nutrients while enjoying the diverse flavors they offer.
In conclusion, both almonds and Brazil nuts are nutritional treasures that can offer significant health benefits. Whether you're snacking on them, adding them to recipes, or using them as a topping, these nuts are sure to enhance both your meals and your health.
Almonds 100g
579kcalCalories source
- 14% CARBS.
- 14% PROTEIN
- 72% FAT
Brazil nuts 100g
659kcalCalories source
- 7% CARBS
- 8% PROTEIN
- 85% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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