Brazil Nuts vs Pecans: How To Choose?
Brazil Nuts and pecans 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 pecans 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.
Pecans (Carya illinoinensis) are a type of nut that is native to the United States and are now grown in many parts of the world.
These nuts have a sweet and slightly buttery flavor and are often used in sweet and savory dishes.
Pecans are a good source of nutrients, including protein, fiber, and vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate pecans 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.
Pecans are also available in various forms, including whole, chopped, and ground into flour.
Pecans 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.
It is vital to store pecans in the refrigerator or freezer to keep them fresh and prevent them from going rancid.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pecans a try.
They are flavorful, versatile, and have a variety of health benefits.
Pecans are an excellent source of Vitamin B1 (Thiamine).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.
Brazil Nuts vs Pecans 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 pecans.
This comparison will start by comparing the caloric value of brazil nuts and pecans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
|Energy||659 kcal||691 kcal|
|Carbs||11.74 g||13.9 g|
|Sugar||2.33 g||3.97 g|
|Fiber||7.5 g||9.6 g|
|Protein||14.32 g||9.17 g|
|Fat||67.1 g||72 g|
|Saturated Fat||16.134 g||6.18 g|
Brazil Nuts vs Pecans Calories
Nuts and seeds are generally high in calories; the same goes for brazil nuts and pecans, 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 brazil nuts vs pecans for weight loss, brazil nuts are slightly lower in calories, with 185 calories per serving, compared to 193 calories per serving of pecans.
However, both brazil nuts and pecans 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 Pecans Protein
Nuts and seeds, including brazil nuts and pecans, are an important source of plant-based protein.
Brazil Nuts offer around 35% more protein than pecans.
Brazil Nuts have 14.3 grams of protein per 100 grams (or 4g per serving), while pecans have 9.2 grams of protein per 100 grams (or 2.6g per serving).
Brazil Nuts vs Pecans 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 pecans.
The total amount of carbohydrates is around 16% higher in pecans than in brazil nuts. They have 13.9 grams per 100 grams, compared to 11.7 grams in brazil nuts.
There’s less sugar in brazil nuts than in pecans, 36% precisely.
One handful of brazil nuts (28 grams) contains 0.7 grams of sugar, while the same amount of pecans contains 1.1 grams.
Lastly, let’s take a look at the dietary fiber in brazil nuts and pecans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.7 grams of fiber per portion, pecans are a better source of fiber than brazil nuts which offer 2.1 grams per portion.
Brazil Nuts vs Pecans Fats
Like the other nuts and seeds, fats in brazil nuts and pecans are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in brazil nuts and pecans:
- Brazil Nuts: 67.1 grams per 100 grams
- Pecans: 72 per 100 grams
Speaking of saturated fats, pecans are 61% lower in saturated fats.
Pecans and brazil nuts contain 6.2 grams and 16.1 grams of saturated fat per 100 grams, respectively.
Brazil Nuts vs Pecans Vitamins Content
This section will discuss the vitamin content of brazil nuts and pecans.
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 C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin K.
However, pecans have a higher amount of vitamin E.
Brazil Nuts and pecans contain the same amount of vitamin D, vitamin B9 (Folate), and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins brazil nuts and pecans contain side by side, so you can easily compare them.
|Vitamin A||0||56 IU|
|Vitamin C||0.7 mg||1.1 mg|
|Vitamin B1 (Thiamine)||0.617 mg||0.66 mg|
|Vitamin B2 (Riboflavin)||0.035 mg||0.13 mg|
|Vitamin B3 (Niacin)||0.295 mg||1.17 mg|
|Vitamin B5 (Pantothenic acid)||0.184 mg||0.863 mg|
|Vitamin B6 (Pyroxidine)||0.101 mg||0.21 mg|
|Vitamin B9 (Folate)||22 µg||22 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||5.65 mg||1.4 mg|
|Vitamin K||0||3.5 µg|
Brazil Nuts vs Pecans 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 pecans comparison focuses on their mineral content.
Brazil Nuts are a better source of fluoride, iron, manganese, and zinc than pecans.
On the other hand, pecans have a higher amount of calcium, copper, magnesium, phosphorus, potassium, selenium, and sodium.
Check out the table below to learn how brazil nuts and pecans compare when it comes to mineral contents.
|Calcium||160 mg||70 mg|
|Copper||1.743 mg||1.2 mg|
|Iron||2.43 mg||2.53 mg|
|Magnesium||376 mg||121 mg|
|Manganese||1.223 mg||4.5 mg|
|Phosphorus||725 mg||277 mg|
|Potassium||659 mg||410 mg|
|Selenium||1917 µg||3.8 µg|
|Zinc||4.06 mg||4.53 mg|
The Final Word
Brazil Nuts and pecans 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 pecans 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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