Brazil nuts vs walnuts: which is healthier?
Brazil nuts are more nutrient-dense, scoring 28/100 against 23/100 for walnuts. 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
Higher scoreWalnuts
654 kcal per 100 g. 1 oz (about 7 halves): 28 g
Which to pick for your goal
- Fewer caloriesAbout even659 vs 654 kcal per 100 g
- More proteinAbout even14 vs 15 g per 100 g
- More fiberBrazil nuts7.5 vs 6.7 g per 100 g
- Less sugarAbout even2.3 vs 2.6 g per 100 g
- More potassiumBrazil nuts659 vs 441 mg per 100 g
- Less saturated fatWalnuts16 vs 6.1 g per 100 g
Nutrition side by side
| Nutrient | Brazil nuts, 100 g | Walnuts, 100 g | Brazil nuts, 5 g | Walnuts, 28 g |
|---|---|---|---|---|
| Calories | 659 kcal | 654 kcal | 33 kcal | 183 kcal |
| Protein | 14 g | 15 g | 0.7 g | 4.3 g |
| Carbohydrates | 12 g | 14 g | 0.6 g | 3.8 g |
| Sugars | 2.3 g | 2.6 g | 0.1 g | 0.7 g |
| Fiber | 7.5 g | 6.7 g | 0.4 g | 1.9 g |
| Fat | 67 g | 65 g | 3.4 g | 18 g |
| Saturated fat | 16 g | 6.1 g | 0.8 g | 1.7 g |
| Vitamin C | 0.7 mg | 1.3 mg | <0.1 mg | 0.4 mg |
| Vitamin A | 0 µg | 1 µg | 0 µg | 0.3 µg |
| Potassium | 659 mg | 441 mg | 33 mg | 123 mg |
| Iron | 2.4 mg | 2.9 mg | 0.1 mg | 0.8 mg |
| Calcium | 160 mg | 98 mg | 8 mg | 27 mg |
| Magnesium | 376 mg | 158 mg | 19 mg | 44 mg |
| Sodium | 3 mg | 2 mg | 0.1 mg | 0.6 mg |
Last updated . Scores use the HowHealthyIs Score method.