Brazil nuts vs cashews: which is healthier?
They are about equally nutrient-dense: Brazil nuts scores 28/100 and cashews 32/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Brazil nuts
659 kcal per 100 g. 1 nut: 5 g
Cashews
553 kcal per 100 g. 1 oz (about 18 cashews): 28 g
Which to pick for your goal
- Fewer caloriesCashews659 vs 553 kcal per 100 g
- More proteinCashews14 vs 18 g per 100 g
- More fiberBrazil nuts7.5 vs 3.3 g per 100 g
- Less sugarBrazil nuts2.3 vs 5.9 g per 100 g
- More potassiumAbout even659 vs 660 mg per 100 g
- Less saturated fatCashews16 vs 7.8 g per 100 g
Nutrition side by side
| Nutrient | Brazil nuts, 100 g | Cashews, 100 g | Brazil nuts, 5 g | Cashews, 28 g |
|---|---|---|---|---|
| Calories | 659 kcal | 553 kcal | 33 kcal | 155 kcal |
| Protein | 14 g | 18 g | 0.7 g | 5.1 g |
| Carbohydrates | 12 g | 30 g | 0.6 g | 8.5 g |
| Sugars | 2.3 g | 5.9 g | 0.1 g | 1.7 g |
| Fiber | 7.5 g | 3.3 g | 0.4 g | 0.9 g |
| Fat | 67 g | 44 g | 3.4 g | 12 g |
| Saturated fat | 16 g | 7.8 g | 0.8 g | 2.2 g |
| Vitamin C | 0.7 mg | 0.5 mg | <0.1 mg | 0.1 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 659 mg | 660 mg | 33 mg | 185 mg |
| Iron | 2.4 mg | 6.7 mg | 0.1 mg | 1.9 mg |
| Calcium | 160 mg | 37 mg | 8 mg | 10 mg |
| Magnesium | 376 mg | 292 mg | 19 mg | 82 mg |
| Sodium | 3 mg | 12 mg | 0.1 mg | 3.4 mg |
Last updated . Scores use the HowHealthyIs Score method.