Brazil nuts vs Walnuts

Brazil nuts5

Walnuts5

Dead heat · 10 categories decided

Both foods compared at 100 kcal.

The verdict

It's a dead heat — each wins 5 of 10 match-ups.

Pick Brazil nuts for more fiber, less sugar, more potassium, more calcium and more magnesium.

Pick Walnuts for more protein, less saturated fat, less sodium, more iron and more vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
2.17 g
2.33 gWIN
Carbohydrate
1.78 g
2.1 g
Fibermore is better
WIN1.14 g
1.02 g
Total sugarsless is better
WIN0.35 g
0.4 g
Total fat
10.18 g
9.97 g
Saturated fatless is better
2.45 g
0.94 gWIN
Sodiumless is better
0.46 mg
0.31 mgWIN
Potassiummore is better
WIN100 mg
67.43 mg
Calciummore is better
WIN24.28 mg
14.98 mg
Ironmore is better
0.37 mg
0.44 mgWIN
Magnesiummore is better
WIN57.06 mg
24.16 mg
Vitamin Cmore is better
0.11 mg
0.2 mgWIN
Vitamin Dmore is better
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Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.