Brazil Nuts vs Coconut Meat: How Do They Compare?

Brazil Nuts and coconut meat belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on brazil nuts and coconut meat and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Brazil Nuts

Brazil nuts (Bertholletia excelsa) are a type of nut that is native to the Amazon rainforest in South America.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Brazil nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate Brazil nuts into your diet.

They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes. Brazil nuts are also available in a variety of forms, including whole, chopped, and ground into flour.

Brazil nuts are widely available and can be found at most grocery stores. They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving Brazil nuts a try.

They are flavorful, versatile, and have a variety of health benefits.

Brazil Nuts are an excellent source of Vitamin B1 (Thiamine), and Vitamin E.

They also contain Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) in a small amount.

Coconut Meat

Coconut meat is the white, fleshy part of the coconut that is found inside the hard outer shell of the fruit.

Coconut meat has a slightly sweet and slightly nutty flavor and is often used in various sweet and savory dishes.

Coconut meat is a good source of nutrients, including fiber, protein, and various vitamins and minerals.

It is also a good source of healthy fats, including medium-chain triglycerides (MCTs), which are easily absorbed and used by the body for energy.

There are many ways to incorporate coconut meat into your diet. It can be eaten raw or used in cooking to replace other types of meat.

Coconut meat can be grated, shredded, or chopped and is often used in dishes such as curries, soups, and desserts.

Coconut meat is available in various forms, including dried, frozen, and canned.

Coconut meat is widely available and can be found at most grocery stores. It is important to store coconut meat in the refrigerator or freezer to keep it fresh.

If you’re looking for tasty and nutritious food to add to your diet, consider incorporating coconut meat into your cooking.

It is flavorful, versatile, and has various health benefits.

Coconut Meat are not an excellent source of any particular vitamin.

However, they contain Vitamin C, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) in a small amount.

Brazil Nuts vs Coconut Meat Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing brazil nuts vs coconut meat.

This comparison will start by comparing the caloric value of brazil nuts and coconut meat and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Brazil Nuts vs Coconut Meat Calories

Nuts and seeds are generally high in calories; the same goes for brazil nuts and coconut meat, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing coconut meat vs brazil nuts for weight loss, coconut meat are slightly lower in calories, with 99 calories per serving, compared to 185 calories per serving of brazil nuts.

However, both brazil nuts and coconut meat can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Brazil Nuts vs Coconut Meat Protein

Nuts and seeds, including brazil nuts and coconut meat, are an important source of plant-based protein.

Brazil Nuts offer around 78% more protein than coconut meat.

Brazil Nuts have 14.3 grams of protein per 100 grams (or 4g per serving), while coconut meat have 3.3 grams of protein per 100 grams (or 0.9g per serving).

Brazil Nuts vs Coconut Meat Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in brazil nuts and coconut meat.

The total amount of carbohydrates is around 23% higher in coconut meat than in brazil nuts. They have 15.2 grams per 100 grams, compared to 11.7 grams in brazil nuts.

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There’s less sugar in brazil nuts than in coconut meat, 59% precisely.

One handful of brazil nuts (28 grams) contains 0.7 grams of sugar, while the same amount of coconut meat contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in brazil nuts and coconut meat.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.5 grams of fiber per portion, coconut meat are a better source of fiber than brazil nuts which offer 2.1 grams per portion.

Brazil Nuts vs Coconut Meat Fats

Like the other nuts and seeds, fats in brazil nuts and coconut meat are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in brazil nuts and coconut meat:

• Brazil Nuts: 67.1 grams per 100 grams
• Coconut Meat: 33.5 per 100 grams

Speaking of saturated fats, brazil nuts are 46% lower in saturated fats.

Brazil Nuts and coconut meat contain 16.1 grams and 29.7 grams of saturated fat per 100 grams, respectively.

Brazil Nuts vs Coconut Meat Vitamins Content

This section will discuss the vitamin content of brazil nuts and coconut meat.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Brazil Nuts have a higher amount of vitamin C, vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

However, coconut meat have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), and vitamin E.

Brazil Nuts and coconut meat contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins brazil nuts and coconut meat contain side by side, so you can easily compare them.

Brazil Nuts vs Coconut Meat Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the brazil nuts and coconut meat comparison focuses on their mineral content.

Brazil Nuts are a better source of manganese, and sodium than coconut meat.

On the other hand, coconut meat have a higher amount of calcium, copper, magnesium, phosphorus, potassium, selenium, and zinc.

Brazil Nuts and coconut meat contain the same amount of fluoride, and iron.

Check out the table below to learn how brazil nuts and coconut meat compare when it comes to mineral contents.

The Final Word

Brazil Nuts and coconut meat are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both brazil nuts and coconut meat are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.