Brazil Nuts vs Peanuts – Which is Healthier?

Our Verdict

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

Why?

When it comes to nutrition, peanuts are often underrated!

In terms of macros, Brazil nuts have more than 2x the fat (a fairly even mix of saturated, monounsaturated, and polyunsaturated) while peanuts have more fiber, carbs, and a lot more protein, making them the more nutrient-dense option in this category.

In the category of vitamins, Brazil nuts are not higher in any vitamins, while peanuts have more of vitamins B1, B2, B3, B5, B7, B9, and E, winning a second round easily.

Looking at minerals next, Brazil nuts have more calcium, copper, magnesium, phosphorus, and selenium, while peanuts have more iron, manganese, and potassium. That’s a numerical win for Brazil nuts, but before we call it, let’s take a closer look at those selenium levels:

• A cup of peanuts contains 39% 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 a clear overall win for peanuts, but by all means enjoy either or both (unless you have an allergy, in which case please don’t), just, if you are going to enjoy Brazil nuts, moderation is key!

Want to learn more?

You might like:

Why You Should Diversify Your Nuts

Enjoy!