Brazil Nuts vs Hazelnuts – Which is Healthier?

Our Verdict

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

Why?

In terms of macros, Brazil nuts have more fats (including more omega-3, and/but also including more saturated fat) while hazelnuts have more fiber, carbs, and protein. So, which one wins this round is a little subjective; we’d say it’s the fiber for hazelnuts that cinch it, but we could also reasonably declare this round a tie.

In the category of vitamins, Brazil nuts are not higher in any vitamins, while hazelnuts are higher in vitamins A, B1, B2, B3, B5, B6, B7, B9, C, E, K, and choline. And the margins of difference are large in most cases. An easy win for hazelnuts here.

When it comes to minerals, things get interesting: Brazil nuts have more calcium, magnesium, phosphorus, and selenium, while hazelnuts have more iron, manganese, and potassium, but!

Before we crown Brazil nuts with a 4:3 win in this category, though, let’s take a closer look at those selenium levels:

• A cup of hazelnuts contains 13% 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 hazelnuts, but by all means enjoy either or both, we just recommend to practise moderation when it comes to the Brazil nuts!

Want to learn more?

You might like:

Why You Should Diversify Your Nuts

Enjoy!