Brazil Nuts vs Pili Nuts: Which Is Healthier?

Brazil Nuts and pili nuts 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 pili nuts 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.

Pili Nuts

Pili nuts (Canarium ovatum) are a type of nut that is native to the tropical rainforests of Southeast Asia and is now grown in other parts of the world.

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

Pili 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 pili 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.

Pili nuts are not as widely available as other types of nuts and may be harder to find at grocery stores.

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

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

Pili Nuts are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

Brazil Nuts vs Pili Nuts 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 pili nuts.

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

Brazil Nuts vs Pili Nuts Calories

Nuts and seeds are generally high in calories; the same goes for brazil nuts and pili nuts, 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 pili nuts for weight loss, brazil nuts are slightly lower in calories, with 185 calories per serving, compared to 201 calories per serving of pili nuts.

However, both brazil nuts and pili nuts 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 Pili Nuts Protein

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

Brazil Nuts offer around 25% more protein than pili nuts.

Brazil Nuts have 14.3 grams of protein per 100 grams (or 4g per serving), while pili nuts have 10.8 grams of protein per 100 grams (or 3g per serving).

Brazil Nuts vs Pili Nuts 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 pili nuts.

The total amount of carbohydrates is around 66% higher in brazil nuts than in pili nuts. They have 11.7 grams per 100 grams, compared to 4 grams in pili nuts.

There’s less sugar in pili nuts than in brazil nuts, 100% precisely.

One handful of pili nuts (28 grams) contains 0 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 pili nuts.

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 pili nuts which offer 0 grams per portion.

Brazil Nuts vs Pili Nuts Fats

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

Total fat in brazil nuts and pili nuts:

• Brazil Nuts: 67.1 grams per 100 grams
• Pili Nuts: 79.6 per 100 grams

Speaking of saturated fats, brazil nuts are 48% lower in saturated fats.

Brazil Nuts and pili nuts contain 16.1 grams and 31.2 grams of saturated fat per 100 grams, respectively.

Brazil Nuts vs Pili Nuts Vitamins Content

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

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 B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, pili nuts have a higher amount of vitamin C, and vitamin E.

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

Brazil Nuts vs Pili Nuts 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 pili nuts comparison focuses on their mineral content.

Brazil Nuts are a better source of iron, and manganese than pili nuts.

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

Brazil Nuts and pili nuts contain the same amount of fluoride, and sodium.

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

The Final Word

Brazil Nuts and pili nuts 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 pili nuts 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.