Nuts vs Nuts

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Nuts, brazilnuts, raw is higher in more vitamins & minerals

Calories (kcal)

Nuts —
Nuts —

Protein (g)

Nuts 15.0
Nuts 9.96

Carbs (g)

Nuts 21.6
Nuts 12.7

Fat (g)

Nuts 57.4
Nuts 73.3

Fiber (g)

Nuts 5.98
Nuts 5.79

Quick answers

Which has more protein?

Nuts, brazilnuts, raw — 15.0g vs 9.96g per 100g.

Which is more nutrient-dense?

Nuts, brazilnuts, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Nuts Nuts
Macronutrients
Water 2.27 g 2.62 g
Protein 15.0 g 9.96 g
Total lipid (fat) 57.4 g 73.3 g
Carbohydrate, by difference 21.6 g 12.7 g
Fiber, total dietary 5.98 g 5.79 g
Fats & Fatty Acids
Fatty acids, total saturated — 6.47 g
Fatty acids, total monounsaturated — 39.3 g
Vitamins
Thiamin (Vitamin B1) — 0.548 mg
Niacin (Vitamin B3) — 0.946 mg
Vitamin B-6 — Pyridoxine — 0.171 mg
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 168 mg 54.8 mg
Iron, Fe 2.47 mg 2.37 mg
Magnesium, Mg 351 mg 103 mg
Phosphorus, P 707 mg 253 mg
Potassium, K 593 mg 360 mg
Sodium, Na 0 mg 0 mg
Zinc, Zn 3.82 mg 3.93 mg
Copper, Cu 1.74 mg 0.906 mg
Manganese, Mn 1.26 mg 2.28 mg
Selenium, Se 280 ug —
Other Nutrients
Energy (Atwater General Factors) 664 kcal 750 kcal
Energy (Atwater Specific Factors) 621 kcal 700 kcal
Nitrogen 2.75 g 1.88 g
Ash 3.63 g 1.44 g
Molybdenum, Mo — 15.6 ug
Biotin — 22.7 ug
Betaine — 0.700 mg
Vitamin K1 — Phylloquinone — 4.10 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
Fatty acids, total polyunsaturated — 22.9 g
Tryptophan (EAA) — 0.115 g
Threonine (EAA) — 0.303 g
Isoleucine (EAA, BCAA) — 0.365 g
Leucine (EAA, BCAA) — 0.670 g
Lysine (EAA) — 0.320 g
Methionine (EAA) — 0.168 g
Phenylalanine (EAA) — 0.463 g
Tyrosine (conditionally essential) — 0.313 g
Valine (EAA, BCAA) — 0.435 g
Arginine (conditionally essential) — 1.36 g
Histidine (EAA) — 0.262 g
Alanine — 0.438 g
Aspartic acid — 0.870 g
Glutamic acid — 2.50 g
Glycine (conditionally essential) — 0.493 g
Proline (conditionally essential) — 0.610 g
Serine — 0.540 g
Hydroxyproline — 0 g
Cysteine — 0.305 g
Daidzein — 0 mg
Genistein — 0 mg
Proanthocyanidin dimers — 42.1 mg
Proanthocyanidin trimers — 26.0 mg
Proanthocyanidin 4-6mers — 101 mg
Proanthocyanidin 7-10mers — 84.2 mg
Proanthocyanidin polymers (>10mers) — 223 mg
Apigenin — 0 mg
Luteolin — 0 mg
Myricetin — 0 mg
Quercetin — 0 mg
Flavonoids
(-)-Epicatechin — 0.820 mg
(-)-Epicatechin 3-gallate — 0 mg
(-)-Epigallocatechin — 5.63 mg
(-)-Epigallocatechin 3-gallate — 2.30 mg
(+)-Catechin — 7.24 mg
(+)-Gallocatechin — 0 mg
Choline
Choline from glycerophoshocholine — 6.10 mg
Choline from phosphatidylcholine — 23.0 mg
Choline from phosphocholine — 1.30 mg
Choline from sphingomyelin — 0 mg
Free Choline — 9.70 mg
Total Choline — 41.0 mg
Fluoride
Mean mcg/100g ** — 10.0 mg
Isoflavones
Total isoflavones — 0 mg

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Nuts, brazilnuts, raw nutrition facts Nuts, pecans, halves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Magnesium, Mg +241% in Nuts, brazilnuts, raw Calcium, Ca +206% in Nuts, brazilnuts, raw Phosphorus, P +180% in Nuts, brazilnuts, raw Copper, Cu +92% in Nuts, brazilnuts, raw

Like this comparison?

Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.