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Brazil nut vs. Walnut — Nutrition Comparison & Health Impact

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Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on February 15, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Walnut
vs
Brazil nut

Summary

Compared to walnuts, Brazil nuts are higher in coppervitamin B1vitamin Ephosphorusmagnesium, and selenium. Specifically, Brazil nuts are an exceptional source of selenium, offering an astounding 3477% higher content than walnuts. Furthermore, Brazil nuts include 5.65 mg of vitamin E compared to 0.7 mg in walnuts, which is eight times higher than in walnuts. But walnuts win out regarding manganesevitamin B6, and folate. Walnuts are less saturated than Brazil nuts in terms of nutrition.

Introduction

This post will discuss the variations between walnuts and Brazil nuts. These are both well-known. Among the most popular snacks are these nuts; today, we'll go further to discover which are better than the others and what the nutritional and health distinctions are.

Classification

According to botanical theory, neither Brazil nuts nor walnuts are nuts. Within the Juglans genus and Juglandaceae family, walnuts are classified as stone fruits or drupes. Other trees, like hickory and pecan, belong to this family. Conversely, Brazil nuts come from the seeds of the Lecythidaceae family tree, Bertholletia excelsa. Despite not being wild according to botany, both are frequently referred to as nuts in culinary contexts because of their use in cooking.

Appearance

Walnuts, specifically English or Persian walnuts, are smaller than Brazil nuts. They have a hardwoody shell that is generally light brown. When cracked open, the walnut kernel inside is two-lobed, resembling a miniature brain. The kernel has a light tan color and a characteristic wrinkled appearance. Brazil nuts have a more prominent, rounder appearance with a darktextured outer shell, while walnuts are smaller with a light browntwo-lobed kernel inside a hard shell.

Taste and Use

Brazil nuts are distinct in flavor, with a richcreamy, and slightly sweet taste, often noted for their smooth, buttery texture. They are commonly enjoyed as a snack or used in various culinary applications, including desserts and salads. On the other hand, walnuts have a mild earthy flavor, with the possibility of the skin having a slightly bitter taste. Nut milk can be a fantastic alternative for those allergic to milk or have lactose sensitivities.

Varieties

When comparing walnuts and Brazil nuts, it's important to note that, unlike walnuts, Brazil nuts are primarily associated with the Bertholletia excelsa tree, native to South America. Discussions about Brazil nuts usually revolve around this specific species. On the other hand, walnuts, particularly Persian or English walnuts, encompass various varieties like black walnutCalifornian walnut, and butternut, each with unique characteristics and nutritional values. These nuts' general traits and nutritional content differ based on their variety and cultivar.

Nutrition

The nutritional values for Brazil nuts and walnuts are shown below.

Macronutrients and Calories

Brazil nuts and walnuts are both highly nutrient-dense foods.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +16.8%
Contains more Water +19%
Contains more Other +92.1%
Equal in Protein - 14.32
Equal in Fats - 67.1
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more Carbs +16.8%
Contains more Water +19%
Contains more Other +92.1%
Equal in Protein - 14.32
Equal in Fats - 67.1

Calories

Brazil nuts and walnuts are both high in calories. The calories in walnuts and Brazil nuts are 654 and 659, respectively.

Protein

Nuts are an excellent source of premium protein. Brazil nuts have 14.32g of protein, whereas walnuts have 15.23g. All of the necessary amino acids are in high concentrations in these two nuts.

Fats

Brazil nuts and walnuts provide 65g and 67g of fat per hundred grams, respectively.

Brazil nuts have much more saturated and monounsaturated fats than walnuts despite having higher amounts of polyunsaturated fat. Regarding omega-6 fatty acids, Brazil nuts have 23g, while walnuts have a higher content at 38.1g. Walnuts are significantly richer in omega-3 fatty acids, containing 9g of alpha-linolenic acid (ALA) in every 100-gram serving. In contrast, Brazil nuts have a much lower omega-3 content, with only 0.018g of ALA. Because they are plant-based foods, Brazil nuts and walnuts don't contain any cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -62%
Contains more Polyunsaturated fat +93.3%
Contains more Monounsaturated Fat +167.3%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -62%
Contains more Polyunsaturated fat +93.3%
Contains more Monounsaturated Fat +167.3%

Carbohydrates

Regarding carbohydrates, walnuts are higher than Brazil nuts. Whereas walnuts provide 13.71g of carbohydrates, Brazil nuts have 11.74g. Their dietary fiber content is almost identical. Walnuts provide 6.7g of fiber, whereas Brazil nuts have 7.5g.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +316.7%
Equal in Sucrose - 2.33
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +316.7%
Equal in Sucrose - 2.33

Vitamins

Brazil nuts have a higher percentage of daily values for some vitamins, such as vitamin B1 and vitamin E, despite walnuts having a more varied vitamin content. 

Walnuts are higher in folatevitamin Avitamin B2 (riboflavin), vitamin B6vitamin B3 (niacin)vitamin B5, vitamin C, and vitamin K.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Walnut
8
:
Contains more Vitamin A +∞%
Contains more Vitamin C +85.7%
Contains more Vitamin B2 +328.6%
Contains more Vitamin B3 +281.4%
Contains more Vitamin B5 +209.8%
Contains more Vitamin B6 +431.7%
Contains more Folate +345.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +80.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +85.7%
Contains more Vitamin B2 +328.6%
Contains more Vitamin B3 +281.4%
Contains more Vitamin B5 +209.8%
Contains more Vitamin B6 +431.7%
Contains more Folate +345.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +80.9%

Minerals

The copper, sodium, and iron content of both nuts is the same

Compared to walnuts, brazil nuts are higher in zincphosphorus, potassiumseleniumcalcium, and magnesium. Conversely, walnuts contain a higher manganese content. 

Brazil nuts have a much higher selenium content—39191% more than you would require daily—than walnuts.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +19.8%
Contains less Sodium -33.3%
Contains more Manganese +179.1%
Contains more Calcium +63.3%
Contains more Magnesium +138%
Contains more Phosphorus +109.5%
Contains more Potassium +49.4%
Contains more Zinc +31.4%
Contains more Selenium +39022.4%
Equal in Copper - 1.743
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Iron +19.8%
Contains less Sodium -33.3%
Contains more Manganese +179.1%
Contains more Calcium +63.3%
Contains more Magnesium +138%
Contains more Phosphorus +109.5%
Contains more Potassium +49.4%
Contains more Zinc +31.4%
Contains more Selenium +39022.4%
Equal in Copper - 1.743

Oxalates

Although specific information about Brazil nuts' oxalate level is unavailable, walnuts have an oxalate content of 54 mg per 100 grams. It is believed that walnuts contain a lot of oxalates.

Glycemic Index

Both walnuts and Brazil nuts are low-glycemic foods; walnuts have a low-glycemic index of 0, while Brazil nuts have an index of 10, regarded as low. This suggests that eating these nuts has little effect on blood sugar levels.

Acidity

Brazil nuts are closer to 6.5 in acidity, while walnuts have a pH value of 5.42, which is more acidic. Estimating the potential renal acid load (PRAL) of the diet, which is dependent on dietary intakes of protein and mineral ions, may also measure the acidic impact of food.

In this instance, walnuts had a PRAL value of 5.6, which is regarded as acid-forming. Brazil nuts have a PRAL score of 8.1, which makes them more acid-forming than walnuts.

Weight Loss and Diets

Walnuts and Brazil nuts have many calories, just like most other nuts. However, these nuts may be a valuable part of a balanced diet because they are high in dietary fiber, protein, and healthy fats.

Numerous studies have found that, compared to identical hypocaloric diets without these nuts, adding walnuts or Brazil nuts to reduced-calorie diets results in a more desired and healthy weight reduction (1, 2). Consuming nuts regularly as a snack for less nutritious meals may also help avoid obesity (3).

Health Benefits

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Both walnuts and Brazil nuts are beneficial for heart health. Walnuts have been extensively studied and have been found to reduce the risk of cardiovascular disease by lowering "bad" LDL cholesterol, blood pressure, oxidative stress, and markers of inflammation (4). 

On the other hand, Brazil nuts are rich in heart-healthy polyunsaturated fats, antioxidants, minerals, and fibers. Additionally, they may reduce "bad" LDL cholesterol, increase "good" HDL cholesterol, and improve blood vessel function (5, 6, 7). 

While walnuts are known to offer a broad range of cardiovascular benefits, Brazil nuts contribute to heart health through their high selenium content, which can decrease the risk of heart remodeling (8,9).

Diabetes

lower incidence of type 2 diabetes has been connected to greater walnut consumption, particularly in women (10,11). It's important to remember that an increased risk of diabetes has been linked to excessive selenium intake from Brazil nuts, primarily through supplements (12).  

Inflammation

Walnuts contain polyphenols, particularly ellagitannins, which, when converted to urolithins by gut bacteria, have protective effects against inflammation. Additionally, walnuts' ALAomega-3 fatsmagnesium, and arginine further reduce inflammation (13). On the other hand, Brazil nuts are rich in antioxidants, including seleniumvitamin E, and phenols like gallic acid and ellagic acid. Selenium, in particular, increases the activity of glutathione peroxidase, an enzyme that helps combat inflammation and oxidative stress (14).  

Cancer

Walnuts, enriched with various compounds, show promise in preventing or reducing the risk of breastprostatecolon, and renal cancers (15). On the other hand, while selenium is present in Brazil nuts and has been associated with potential benefits, excessive intake from supplements has been connected to a higher chance of prostate cancer (16). 

Brain Health 

Both walnuts and Brazil nuts offer potential benefits for brain health, albeit through different components. Walnuts, rich in antioxidants and anti-inflammatory compounds, have been associated with improved cognition and a reduced risk of mild cognitive impairment and Alzheimer's disease (17,18). On the other hand, Brazil nuts contain ellagic acid and selenium, with the latter showing potential for reducing the risk of certain brain diseases and enhancing mental performance and mood (19,20,21). 

Downsides and Risks

Allergy

Allergies to tree nuts are widespread and frequently severe (22).  

We don't know the allergy's precise etiology. Since the skins and hearts of nuts are frequently removed during processing, the cotyledons—parts of the seed embryo—are most likely the primary source of allergens for most people.

In addition to asthma and anaphylactic shock, symptoms may include vomitingdiarrheaurticaria, and angioedema (swelling of the lips, face, throat, and skin).

Article author photo Erna Harutyunyan
Education: General Medicine at YSMU
Last updated: February 15, 2024
Medically reviewed by Elen Khachatrian

Infographic

Walnut vs Brazil nut infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Brazil nut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Walnut Brazil nut Opinion
Net carbs 7.01g 4.24g Walnut
Protein 15.23g 14.32g Walnut
Fats 65.21g 67.1g Brazil nut
Carbs 13.71g 11.74g Walnut
Calories 654kcal 659kcal Brazil nut
Starch 0.06g 0.25g Brazil nut
Fructose 0.09g 0g Walnut
Sugar 2.61g 2.33g Brazil nut
Fiber 6.7g 7.5g Brazil nut
Calcium 98mg 160mg Brazil nut
Iron 2.91mg 2.43mg Walnut
Magnesium 158mg 376mg Brazil nut
Phosphorus 346mg 725mg Brazil nut
Potassium 441mg 659mg Brazil nut
Sodium 2mg 3mg Walnut
Zinc 3.09mg 4.06mg Brazil nut
Copper 1.586mg 1.743mg Brazil nut
Manganese 3.414mg 1.223mg Walnut
Selenium 4.9µg 1917µg Brazil nut
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 5.65mg Brazil nut
Vitamin C 1.3mg 0.7mg Walnut
Vitamin B1 0.341mg 0.617mg Brazil nut
Vitamin B2 0.15mg 0.035mg Walnut
Vitamin B3 1.125mg 0.295mg Walnut
Vitamin B5 0.57mg 0.184mg Walnut
Vitamin B6 0.537mg 0.101mg Walnut
Folate 98µg 22µg Walnut
Vitamin K 2.7µg 0µg Walnut
Tryptophan 0.17mg 0.135mg Walnut
Threonine 0.596mg 0.365mg Walnut
Isoleucine 0.625mg 0.518mg Walnut
Leucine 1.17mg 1.19mg Brazil nut
Lysine 0.424mg 0.49mg Brazil nut
Methionine 0.236mg 1.124mg Brazil nut
Phenylalanine 0.711mg 0.639mg Walnut
Valine 0.753mg 0.76mg Brazil nut
Histidine 0.391mg 0.409mg Brazil nut
Saturated Fat 6.126g 16.134g Walnut
Monounsaturated Fat 8.933g 23.879g Brazil nut
Polyunsaturated fat 47.174g 24.399g Walnut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Walnut
28%
Brazil nut
Minerals Daily Need Coverage Score
152%
Walnut
1208%
Brazil nut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 10.008g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 0.28g)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $1.6)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.