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Brazil Nuts vs Lupins: Which Is Healthier?

This article explains the key similarities and differences between brazil nuts and lupins, foods from the grains and legumes food groups. Read on to learn more about the brazil nuts vs lupins comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 20, 2023.

Although brazil nuts and lupins belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While brazil nuts belong to the nuts and seeds group, lupins belong to legumes food group.

That’s why we decided to create an in-depth article that compares brazil nuts and lupins, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how brazil nuts and lupins compare specifically.

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 is an excellent source of Vitamin B1 (Thiamine), and Vitamin E.

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


Lupins (Lupinus) are a type of legume native to the Mediterranean region and the Americas.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their nutty, slightly sweet flavor.

Actually, lupins are the legume highest in protein and healthy, unsaturated fats.

Lupins are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lupin flour bread, pancakes, and pasta. Lupins are also often consumed as a cold appetizer, similar to olives.

In addition to being a nutritious food, lupins have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Lupins are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin K.

Brazil Nuts vs Lupins 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 lupins.

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

Brazil NutsLupins
Energy659 kcal371 kcal
Carbs11.74 g40.4 g
Sugar2.33 g2.03 g
Fiber7.5 g18.9 g
Protein14.32 g36.2 g
Fat67.1 g9.74 g
Saturated Fat16.134 g1.16 g

Brazil Nuts vs Lupins Calories

Comparing lupins vs brazil nuts for weight loss, lupins are slightly lower in calories, with 371 calories per 100 grams, compared to 659 calories per 100 grams of brazil nuts.

However, both brazil nuts and lupins can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Brazil Nuts vs Lupins Protein

Legumes and most legume products, including brazil nuts and lupins, are important sources of plant-based protein.

Lupins offer around 60% more protein than brazil nuts.

Lupins have 36.2 grams of protein per 100 grams, while brazil nuts has 14.3 grams of protein per 100 grams.

Brazil Nuts vs Lupins 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 lupins.

The total amount of carbohydrates is around 71% higher in lupins than in brazil nuts. They have 40.4 grams per 100 grams, compared to 11.7 grams in brazil nuts.


There’s less sugar in lupins than in brazil nuts, 14% precisely.

One handful of lupins (28 grams) contains 0.6 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 lupins.

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

With 5.3 grams of fiber per portion, lupins are a better source of fiber than brazil nuts which offer 2.1 grams per portion.

Brazil Nuts vs Lupins Fats

Fats in brazil nuts and lupins are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in brazil nuts and lupins:

  • Brazil Nuts: 67.1 grams per 100 grams
  • Lupins: 9.7 per 100 grams

Speaking of saturated fats, lupins are 93% lower in saturated fats.

Lupins and brazil nuts contain 1.2 grams and 16.1 grams of saturated fat per 100 grams, respectively.

Brazil Nuts vs Lupins Vitamins Content

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

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

Brazil Nuts has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, lupins have a higher amount of vitamin E.

Brazil Nuts and lupins 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 lupins contain side by side, so you can easily compare them.

Brazil NutsLupins
Vitamin A00
Vitamin C0.7 mg4.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.617 mg0.64 mg
Vitamin B2 (Riboflavin)0.035 mg0.22 mg
Vitamin B3 (Niacin)0.295 mg2.19 mg
Vitamin B5 (Pantothenic acid)0.184 mg0.75 mg
Vitamin B6 (Pyroxidine)0.101 mg0.357 mg
Vitamin B9 (Folate)22 µg355 µg
Vitamin B12 (Cobalamin)00
Vitamin E5.65 mg0.49 mg
Vitamin K05 µg

Brazil Nuts vs Lupins 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 lupins comparison focuses on their mineral content.

Brazil Nuts is a better source of calcium, iron, manganese, potassium, sodium, and zinc than lupins.

On the other hand, lupins are a higher amount of copper, magnesium, phosphorus, and selenium.

Brazil Nuts and lupins contain the same amount of fluoride.

Check out the table below to learn how brazil nuts and lupins compare when it comes to mineral content.

Brazil NutsLupins
Calcium160 mg176 mg
Copper1.743 mg1.02 mg
Iron2.43 mg4.36 mg
Magnesium376 mg198 mg
Manganese1.223 mg2.38 mg
Phosphorus725 mg440 mg
Potassium659 mg1010 mg
Selenium1917 µg8.2 µg
Sodium3 mg15 mg
Zinc4.06 mg4.75 mg

The Final Word

Brazil Nuts and lupins are highly nutritious and a great addition to a plant-based diet.

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

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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