Walnuts vs Brazil Nuts
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Walnuts vs Brazilnuts: nutrition per 100 g
| Per 100 g | Walnuts | Brazilnuts |
|---|---|---|
| Calories | 730 kcal | 664 kcal |
| Protein | 14.6 g | 15 g |
| Carbohydrate | 10.9 g | 21.6 g |
| Fat | 69.7 g | 57.4 g |
| Fibre | 5.2 g | 6 g |
| Allergens | Tree nuts | Tree nuts |
Vitamins and minerals per 100 g
| Nutrient | Walnuts | Brazilnuts |
|---|---|---|
| Calcium, Ca | 88.26 mg | 167.8 mg |
| Copper, Cu | 1.21 mg | 1.74 mg |
| Iron, Fe | 2.24 mg | 2.47 mg |
| Magnesium, Mg | 142.4 mg | 351.3 mg |
| Manganese, Mn | 3 mg | 1.26 mg |
| Phosphorus, P | 365.1 mg | 706.9 mg |
| Potassium, K | 423.5 mg | 592.5 mg |
| Selenium, Se | 4.9 ug | 280.4 ug |
| Zinc, Zn | 2.76 mg | 3.82 mg |
Walnuts is higher in fat. Brazilnuts is higher in carbohydrate. That makes Walnuts more relevant when you want a richer, higher-fat option, and Brazilnuts when you want quicker-energy carbohydrate.
Full nutrition facts: Walnuts · Brazilnuts
Bottom line
Per 100 g, Walnuts provides 730 kcal, 14.6 g protein, 10.9 g carbohydrate, 69.7 g fat and 5.2 g fiber; Brazil Nuts provides 664 kcal, 15 g protein, 21.6 g carbohydrate, 57.4 g fat and 6 g fiber.
Looking beyond the macronutrients, Brazil Nuts is the better source of selenium, magnesium, calcium (see the vitamins and minerals table below).
Brazil nuts are the selenium outlier — a single nut can meet the daily requirement, and a handful a day can exceed the safe upper limit. Walnuts are the omega-3 ALA choice.
In short: there is no nutritional reason to prefer one over the other — choose by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.