Brazil nut vs. Walnut — Nutrition Comparison & Health Impact

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

Brazil nut

1

Saturated fat: Sat. Fat 16.134 g

Monounsaturated fat: Mono. Fat 23.879 g

Polyunsaturated fat: Poly. Fat 24.399 g

Walnut

2

Saturated fat: Sat. Fat 6.126 g

Monounsaturated fat: Mono. Fat 8.933 g

Polyunsaturated fat: Poly. Fat 47.174 g

Contains more Mono. FatMonounsaturated fat

+167.3%

Contains less Sat. FatSaturated fat	-62%
Contains more Poly. FatPolyunsaturated fat	+93.3%

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

Brazil nut

1

Starch: 0.25 g

Sucrose: 2.33 g

Glucose: 0 g

Fructose: 0 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Walnut

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

Contains more StarchStarch

+316.7%

Contains more GlucoseGlucose	+∞%
Contains more FructoseFructose	+∞%

~equal in Sucrose ~2.43g

~equal in Lactose ~0g

~equal in Maltose ~0g

~equal in Galactose ~0g

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 folate, vitamin A, vitamin B2 (riboflavin), vitamin B6, vitamin 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.

Brazil nut

2

100 g 300 g 1 kernel - 5g1 cup, whole - 133g

Walnut

9

100 g 300 g 1 cup, ground - 80g1 cup, chopped - 117g1 cup pieces or chips - 120g

Contains more Vitamin EVitamin E	+707.1%
Contains more Vitamin B1Vitamin B1	+80.9%

Contains more Vitamin CVitamin C	+85.7%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+328.6%
Contains more Vitamin B3Vitamin B3	+281.4%
Contains more Vitamin B5Vitamin B5	+209.8%
Contains more Vitamin B6Vitamin B6	+431.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+345.5%
Contains more CholineCholine	+36.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

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

Compared to walnuts, brazil nuts are higher in zinc, phosphorus, potassium, selenium, calcium, 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.

Brazil nut

6

100 g 300 g 1 kernel - 5g1 cup, whole - 133g

Walnut

3

100 g 300 g 1 cup, ground - 80g1 cup, chopped - 117g1 cup pieces or chips - 120g

Contains more MagnesiumMagnesium	+138%
Contains more CalciumCalcium	+63.3%
Contains more PotassiumPotassium	+49.4%
Contains more ZincZinc	+31.4%
Contains more PhosphorusPhosphorus	+109.5%
Contains more SeleniumSelenium	+39022.4%

Contains more IronIron	+19.8%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+179.1%

~equal in Copper ~1.586mg

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.

Cardiovascular Health

Section reviewed by cardiologist 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

A 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' ALA, omega-3 fats, magnesium, and arginine further reduce inflammation (13). On the other hand, Brazil nuts are rich in antioxidants, including selenium, vitamin 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 breast, prostate, colon, 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). 

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 vomiting, diarrhea, urticaria, and angioedema (swelling of the lips, face, throat, and skin).