Brazil Nuts vs Peanuts: How Do They Compare?

Brazil Nuts and peanuts 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 peanuts 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.
Peanuts
Peanuts (Arachis hypogaea) are a type of legume that is native to South America and is now grown in many parts of the world.
These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.
Peanuts 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 peanuts 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.
Peanuts are also available in a variety of forms, including whole, chopped, and ground into flour.
Peanuts 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 peanuts a try.
They are flavorful, versatile, and have a variety of health benefits.
Peanuts are an excellent source of Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin E.
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
Brazil Nuts vs Peanuts 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 peanuts.
This comparison will start by comparing the caloric value of brazil nuts and peanuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
Brazil Nuts | Peanuts | |
---|---|---|
Energy | 659 kcal | 587 kcal |
Carbs | 11.74 g | 21.26 g |
Sugar | 2.33 g | 4.9 g |
Fiber | 7.5 g | 8.4 g |
Protein | 14.32 g | 24.35 g |
Fat | 67.1 g | 49.66 g |
Saturated Fat | 16.134 g | 7.723 g |
Brazil Nuts vs Peanuts Calories
Nuts and seeds are generally high in calories; the same goes for brazil nuts and peanuts, 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 peanuts vs brazil nuts for weight loss, peanuts are slightly lower in calories, with 164 calories per serving, compared to 185 calories per serving of brazil nuts.
However, both brazil nuts and peanuts 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 Peanuts Protein
Nuts and seeds, including brazil nuts and peanuts, are an important source of plant-based protein.
Peanuts offer around 41% more protein than brazil nuts.
Peanuts have 24.4 grams of protein per 100 grams (or 6.8g per serving), while brazil nuts have 14.3 grams of protein per 100 grams (or 4g per serving).
Brazil Nuts vs Peanuts 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 peanuts.
The total amount of carbohydrates is around 45% higher in peanuts than in brazil nuts. They have 21.3 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 peanuts, 50% precisely.
One handful of brazil nuts (28 grams) contains 0.7 grams of sugar, while the same amount of peanuts contains 1.4 grams.
Lastly, let’s take a look at the dietary fiber in brazil nuts and peanuts.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.4 grams of fiber per portion, peanuts are a better source of fiber than brazil nuts which offer 2.1 grams per portion.
Brazil Nuts vs Peanuts Fats
Like the other nuts and seeds, fats in brazil nuts and peanuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in brazil nuts and peanuts:
- Brazil Nuts: 67.1 grams per 100 grams
- Peanuts: 49.7 per 100 grams
Speaking of saturated fats, peanuts are 52% lower in saturated fats.
Peanuts and brazil nuts contain 7.7 grams and 16.1 grams of saturated fat per 100 grams, respectively.
Brazil Nuts vs Peanuts Vitamins Content
This section will discuss the vitamin content of brazil nuts and peanuts.
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 B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
However, peanuts have a higher amount of vitamin C, vitamin B1 (Thiamine), and vitamin E.
Brazil Nuts and peanuts contain the same amount of vitamin A, vitamin D, vitamin B12 (Cobalamin), and vitamin K.
The following table shows the exact amount of vitamins brazil nuts and peanuts contain side by side, so you can easily compare them.
Brazil Nuts | Peanuts | |
---|---|---|
Vitamin A | 0 | 0 |
Vitamin C | 0.7 mg | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.617 mg | 0.152 mg |
Vitamin B2 (Riboflavin) | 0.035 mg | 0.197 mg |
Vitamin B3 (Niacin) | 0.295 mg | 14.355 mg |
Vitamin B5 (Pantothenic acid) | 0.184 mg | 1.011 mg |
Vitamin B6 (Pyroxidine) | 0.101 mg | 0.466 mg |
Vitamin B9 (Folate) | 22 µg | 97 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 5.65 mg | 4.93 mg |
Vitamin K | 0 | 0 |
Brazil Nuts vs Peanuts 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 peanuts comparison focuses on their mineral content.
Brazil Nuts are a better source of manganese, and sodium than peanuts.
On the other hand, peanuts have a higher amount of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc.
Brazil Nuts and peanuts contain the same amount of fluoride.
Check out the table below to learn how brazil nuts and peanuts compare when it comes to mineral contents.
Brazil Nuts | Peanuts | |
---|---|---|
Calcium | 160 mg | 58 mg |
Copper | 1.743 mg | 0.428 mg |
Fluoride | 0 | 0 |
Iron | 2.43 mg | 1.58 mg |
Magnesium | 376 mg | 178 mg |
Manganese | 1.223 mg | 1.786 mg |
Phosphorus | 725 mg | 363 mg |
Potassium | 659 mg | 634 mg |
Selenium | 1917 µg | 9.3 µg |
Sodium | 3 mg | 6 mg |
Zinc | 4.06 mg | 2.77 mg |
The Final Word
Brazil Nuts and peanuts 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 peanuts 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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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Protein And Amino Acid Requirements In Human Nutrition, WHO
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