Macadamia Nuts vs Brazil Nuts – Which is Healthier?

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Our Verdict

When comparing macadamia nuts to Brazil nuts, we picked the Brazil nuts.

Why?

They’re a lot more nutrient dense! But watch out…

First, to do due diligence in terms of macros: Brazil nuts have twice as much protein and less fat, as well as being a little higher in fiber and slightly lower in carbs.

In terms of vitamins, Brazil nuts are about 10x higher in vitamin E, while macadamias are somewhat higher in several B-vitamins.

The category of minerals is where it gets interesting. Macadamia nuts are a little higher in iron and considerably higher in Manganese. But… Brazil nuts are a lot higher in calcium, copper, magnesium, phosphorus, potassium, selenium, and zinc.

About that selenium… Specifically, it’s more than 5,000x higher, and a cup of Brazil nuts would give nearly 10,000x the recommended daily amount of selenium. Now, selenium is an essential mineral (needed for thyroid hormone production, for example), and at the RDA it’s good for good health. Your hair will be luscious and shiny. However, go much above that, and selenium toxicity becomes a thing, you may get sick, and it can cause your (luscious and shiny) hair to fall out. For this reason, it’s recommended to eat no more than 3–4 Brazil nuts per day.

In short… Brazil nuts are much more nutrient dense in general, and thus come out on top here. But, they’re so nutrient dense in the case of selenium, that careful moderation is advised.

Want to learn more?

You might like to read:

Why You Should Diversify Your Nuts

Take care!

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  • Nutrivore – by Dr. Sarah Ballantyne

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    The core idea of this book is that foods can be assigned a numerical value according to their total nutritional value, and that this number can be used to guide a person’s diet such that we will eat, in aggregate, a diet that is more nutritious. So far, so simple.

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  • Keeping Your Kidneys Healthy (Especially After 60)

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Keeping your kidneys happy: it’s more than just hydration!

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    Don’t smoke

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    A lot of PRN OTC NSAIDs (PRN = pro re nata, i.e. you take them as and when symptoms arise) (NSAIDs = Non-Steroidal Anti-Inflammatory Drugs, such as ibuprofen for example) can cause kidney damage if taken regularly.

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    See also: Which Drugs Are Harmful To Your Kidneys?

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  • Thinking about cosmetic surgery? New standards will force providers to tell you the risks and consider if you’re actually suitable

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    People considering cosmetic surgery – such as a breast augmentation, liposuction or face lift – should have extra protection following the release this week of new safety and quality standards for providers, from small day-clinics through to larger medical organisations.

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    My ultimate hope is people safely receive the care to help them best overcome their bodily concerns whether it be medical, psychological or a combination.The Conversation

    Gemma Sharp, Associate Professor, NHMRC Emerging Leadership Fellow & Senior Clinical Psychologist, Monash University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The Science of Nutrition – by Rhiannon Lambert

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

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