Brazil Nuts vs Hemp Seeds: How Are They Different?
Brazil Nuts and hemp seeds 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 hemp seeds 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 (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.
Hemp seeds (Cannabis sativa) are small, nutty seeds that come from the hemp plant.
These seeds have gained popularity recently as a health food due to their high protein and nutrient content.
Hemp seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or roasted.
They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.
Hemp seeds are also available in oil form, which can be used in cooking or as a salad dressing.
They are a good source of protein, fiber, and healthy fats, including omega-3 and omega-6 fatty acids. They are also a good source of various vitamins and minerals, including iron, zinc, and vitamin E.
Hemp seeds are considered safe for most people to eat. However, it is important to note that they can cause allergic reactions in some individuals.
If you are allergic to other types of nuts or seeds, it is advisable to be cautious when introducing hemp seeds into your diet.
Overall, hemp seeds are a nutritious and versatile food that can be valuable to a plant-based diet.
If you’re looking to add more protein and healthy fats to your diet, consider giving hemp seeds a try.
Hemp Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin) and some Vitamin E.
Brazil Nuts vs Hemp Seeds 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 hemp seeds.
This comparison will start by comparing the caloric value of brazil nuts and hemp seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
Brazil Nuts vs Hemp Seeds Calories
Nuts and seeds are generally high in calories; the same goes for brazil nuts and hemp seeds, 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 hemp seeds vs brazil nuts for weight loss, hemp seeds are slightly lower in calories, with 155 calories per serving, compared to 185 calories per serving of brazil nuts.
However, both brazil nuts and hemp seeds 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 Hemp Seeds Protein
Nuts and seeds, including brazil nuts and hemp seeds, are an important source of plant-based protein.
Hemp Seeds offer around 55% more protein than brazil nuts.
Hemp Seeds have 31.6 grams of protein per 100 grams (or 8.8g per serving), while brazil nuts have 14.3 grams of protein per 100 grams (or 4g per serving).
Brazil Nuts vs Hemp Seeds 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 hemp seeds.
The total amount of carbohydrates is around 26% higher in brazil nuts than in hemp seeds. They have 11.7 grams per 100 grams, compared to 8.7 grams in hemp seeds.
There’s less sugar in hemp seeds than in brazil nuts, 43% precisely.
One handful of hemp seeds (28 grams) contains 0.4 grams of sugar, while the same amount of brazil nuts contains 0.7 grams.
Lastly, let’s take a look at the dietary fiber in brazil nuts and hemp seeds.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.1 grams of fiber per portion, brazil nuts are a better source of fiber than hemp seeds which offer 1.1 grams per portion.
Brazil Nuts vs Hemp Seeds Fats
Like the other nuts and seeds, fats in brazil nuts and hemp seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in brazil nuts and hemp seeds:
- Brazil Nuts: 67.1 grams per 100 grams
- Hemp Seeds: 48.8 per 100 grams
Speaking of saturated fats, hemp seeds are 71% lower in saturated fats.
Hemp Seeds and brazil nuts contain 4.6 grams and 16.1 grams of saturated fat per 100 grams, respectively.
Brazil Nuts vs Hemp Seeds Vitamins Content
This section will discuss the vitamin content of brazil nuts and hemp seeds.
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 A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
However, hemp seeds have a higher amount of vitamin C, vitamin B5 (Pantothenic acid), and vitamin E.
Brazil Nuts and hemp seeds contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.
The following table shows the exact amount of vitamins brazil nuts and hemp seeds contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Brazil Nuts vs Hemp Seeds 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 hemp seeds comparison focuses on their mineral content.
Brazil Nuts are a better source of iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than hemp seeds.
On the other hand, hemp seeds have a higher amount of calcium, copper, and selenium.
Brazil Nuts and hemp seeds contain the same amount of fluoride.
Check out the table below to learn how brazil nuts and hemp seeds compare when it comes to mineral contents.
The Final Word
Brazil Nuts and hemp seeds 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 hemp seeds 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.
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- It's regularly updated.
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