Brazil Nuts vs Pine Nuts: Calories & Nutrition Showdown


Brazil nuts vs Pine nuts
Nutrition Facts
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Brazil Nuts vs Pine Nuts 100g Compare
per 100g | Brazil nuts | Pine nuts |
---|---|---|
Calories | 659 | 673 |
Carbohydrates | 11.74 g | 13.08 g |
Fat | 67.1 g | 68.37 g |
Dietary fiber | 7.5 g | 3.7 g |
Protein | 14.32 g | 13.69 g |
Calcium | 160 mg | 16 mg |
Iron | 2.43 mg | 5.53 mg |
Magnessium | 376 mg | 251 mg |
Potassium | 597 mg | 597 mg |
Sodium | 2 mg | 2 mg |
Vitaminium B1 (Thiamine) | 0.617 mg | 0.364 mg |
Vitaminium B2 (riboflavin) | 0.035 mg | 0.227 mg |
Vitaminium B3 (Niacin) | 0.295 mg | 4.387 mg |
Vitaminium B5 | 0.184 mg | 0.313 mg |
Vitaminium B6 | 0.101 mg | 0.094 mg |
Vitaminium B9 (Folic acid) | 22 mg | 0.034 mg |
Vitaminium C | 0.7 mg | 0.8 mg |
Vitaminium E | 7.87 mg | 9.33 mg |
Discover the Wonders of Brazil Nuts and Pine Nuts
When it comes to nuts, each variety brings its own unique set of flavors, textures, and health benefits to the table. Brazil nuts and pine nuts may seem worlds apart in terms of their origin and physical appearance, but they share a common ground in their nutritional value and health benefits. Let's dive into the fascinating world of these nuts and uncover what makes them so special.
A Glimpse into the World of Brazil Nuts
Brazil nuts come from the Bertholletia excelsa tree, which is indigenous to the Amazon rainforest. This nut is not only known for its impressive size but also for its rich selenium content, a mineral that is essential for maintaining a healthy immune system and thyroid function. Brazil nuts have a creamy texture and a distinct, slightly buttery flavor, making them a favorite for snacking and a variety of recipes.
The Charm of Pine Nuts
Pine nuts, on the other hand, are the edible seeds of pine trees. They are much smaller in size compared to Brazil nuts and have a sweet, subtle flavor that makes them a popular ingredient in pesto and other Mediterranean dishes. Pine nuts are harvested from the pine cones of specific pine tree species, making them a precious and sometimes pricey delicacy.
Nutritional Powerhouses
When it comes to nutrition, both Brazil nuts and pine nuts pack a punch. With calories coming in at 659 for Brazil nuts and 673 for pine nuts per 100 grams, they are both energy-dense foods that can provide a quick calorie boost. However, it's their fat, protein, and mineral content that truly makes them stand out.
Brazil nuts boast a high fat content of 67.1 grams, with a significant portion being heart-healthy unsaturated fats. They are also an excellent source of magnesium, phosphorus, and especially selenium, with just one nut providing well over the daily recommended intake. Pine nuts are not far behind, with 68.37 grams of fat and a good balance of proteins and minerals such as iron, magnesium, and zinc.
While Brazil nuts lead in terms of fiber content, offering 7.5 grams which aids in digestion, pine nuts offer a higher amount of vitamins E and K, essential for skin health and blood clotting, respectively. Both nuts have their unique nutritional benefits, making them valuable additions to any diet.
Health Benefits Galore
Consuming Brazil nuts and pine nuts can contribute to a healthier heart, thanks to their high unsaturated fat content. They can also support weight management efforts, as their protein and fiber content help promote feelings of fullness. Furthermore, the antioxidants found in these nuts, such as vitamin E in pine nuts, can help combat oxidative stress and inflammation, contributing to overall well-being.
Choosing Between Brazil Nuts and Pine Nuts
Choosing between Brazil nuts and pine nuts ultimately comes down to personal preference and nutritional needs. If you're looking for a selenium boost, Brazil nuts are the clear winner. However, if you're after a nut that can add a subtle sweetness to your dishes while providing a good dose of vitamins, pine nuts might be your go-to.
Regardless of your choice, incorporating these nuts into your diet can enrich your meals with flavors and nutrients. Whether you enjoy them as a snack, toss them into salads, or use them to enhance your cooking, Brazil nuts and pine nuts are sure to delight your taste buds and contribute to a healthier lifestyle.
Brazil nuts 100g
659kcalCalories source
- 7% CARBS.
- 8% PROTEIN
- 85% FAT
Pine nuts 100g
673kcalCalories 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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