Brazil Nuts vs Pecans – Which is Healthier?

Our Verdict

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

Why?

In terms of macros, Brazil nuts have more protein while pecans have more fiber. Both of these nuts are equally fatty, though Brazil nuts have much more saturated fat per 100g, which still isn’t terrible, but it does make pecans’ profile (mostly monounsaturated with some polyunsaturated) the healthier. They’re about equal in carbs. All in all, a win for pecans here.

In the category of vitamins, Brazil nuts have more vitamin E, while pecans have more of vitamins A, B1, B2, B3, B5, B6, B7, B9, C, K, and choline. An easy win for pecans.

The category of minerals is an interesting one. Brazil nuts have more calcium, copper, magnesium, phosphorus, potassium, and selenium, while pecans have more iron, manganese, and zinc. Before we crown Brazil nuts with the win in this category, though, let’s take a closer look at those selenium levels:

• A cup of pecans contains 21% of the RDA of selenium. Your hair will be luscious and shiny.
• A cup of Brazil nuts contains 10,456% of the RDA of selenium. This is way past the point of selenium toxicity, and your (luscious, shiny) hair will fall out.

For this reason, it’s recommended to eat no more than 3–4 Brazil nuts per day.

We consider that a point against Brazil nuts.

Adding up the sections makes for an overall win for pecans; of course, enjoy either or both, just be sure to practise moderation when it comes to the Brazil nuts!

Want to learn more?

You might like:

Why You Should Diversify Your Nuts

Enjoy!