macadamia nuts vs Brazil nuts: Health benefits and Uses

Differences Between Brazil Nuts And Macadamia Nuts

Brazil nuts and macadamia nuts have roughly similar flavours and textures and are relatively bigger sized nuts compared to other nuts. What are the differences between them in terms of their health benefits and uses? Read on to find out more.

Macadamia nuts have more calories than Brazil nuts. Macadamia nuts have 718 calories per 100 g while Brazil nuts have 659 calories per 100 g.

Here is the nutritional information of macadamia nuts per 100 g:

Protein: 7.91 g

Fat: 75.77 g

Carbohydrates: 13.82 g

Fiber: 8.6 g

Here is the nutritional information of Brazil nuts per 100 g:

Protein: 14.32 g

Fat: 67.1 g

Carbohydrates: 11.74 g

Fiber: 7.5 g

Differences in nutrients:

From the nutritional information list of both nuts, we can see that macadamia nuts have 18% more carbohydrates than Brazil nuts, 13% more fats and 15% more dietary fiber. The fats that macadamia nuts contain are known as monosaturated fats. These monosaturated fats make up 80% of the fat content that promotes heart health and reduces the amount of “bad” cholesterol. They may also help to reduce the risk of developing metabolic syndrome. Lastly, macadamia nuts contain soluble fiber that sustains the good bacteria in the gut, enabling the gut to function well.

However, Brazil nuts have 45% more protein than macadamia nuts. Proteins are amino acids that help to build and repair muscles and bones. They are also involved with hormonal and enzymatic activity. Brazil nuts are good sources of protein for vegans or vegetarians.

Here is the mineral information of macadamia nuts per 100 g:

Potassium: 368 mg

Iron: 3.69 mg

Calcium: 85 mg

Phosphorus: 188 mg

Magnesium: 130 mg

Vitamin B6: 0.28 mg

Vitamin C: 1.2 mg

Here is the mineral information of Brazil nuts per 100 g:

Potassium: 659 mg

Iron: 2.43 mg

Calcium: 160 mg

Phosphorous: 725 mg

Magnesium: 376 mg

Vitamin B6: 0.1 mg

Vitamin C: 0.7 mg

Differences in minerals:

From the mineral information list of both nuts, we can see that macadamia nuts contain more iron, vitamin B6 and vitamin C than Brazil nuts. Iron is needed to produce hemoglobin, a protein found in red blood cells to ensure that they can transport oxygen throughout the body. Vitamin B6 is needed to produce hemoglobin as well, and it helps to produce hormones that regulates mood and stress levels. Together with folate and vitamin B12, the combination of three may reduce the risk of developing Alzheimer’s disease, memory loss and a decline of cognitive functions. Lastly, vitamin C is needed to strengthen the immune system and acts as an antioxidant which prevents cell damage.

From the mineral information list of both nuts, we can see that Brazil nuts contain more potassium, calcium, phosphorous, magnesium. Potassium lowers the risk of developing heart illness, helps to protect muscle mass in the aged, and maintains the density of bones. Calcium and phosphorous are also necessary for bone health. Magnesium is needed for muscles and nerve functions.

Brazil nuts also have some other health benefits such as improved thyroid functions and protection. This is because Brazil nuts contain high amounts of selenium required to produce the thyroid hormone. The thyroid, which is a gland in your throat, helps to produce hormones that are important for development, metabolism, and regulation of body temperature. Brazil nuts are also good antioxidants that fights against heart illnesses and cancer. You may read about more of the health benefits of Brazil nuts in our blog.

Uses

Macadamias are well suited to make cookies, for they have a creamy taste and are not overpowering, unlike other nuts which have a strong or distinct taste. They are usually paired with white chocolate, which is an excellent combination as the creamy and milky taste go well together. You may check out our white chocolate macadamia nut cookie recipe, which is a good teatime snack option.

Brazil nuts have a smooth, rich and nutty flavour that goes well with chocolate. Brazil nut oil can also be harnessed to make top grade salad oil as they have a nutty flavour as well. They can also be chopped and added to salads and grain bowls for some added crunch. Lastly, they can be used to make nut butter. We have some Brazil nut recipes, so be sure to check them out as well!

Conclusion

In conclusion, macadamia nuts are known for having high concentrations of mono-unsaturated fats that are beneficial for heart health and keeping cholesterol levels low. Brazil nuts on the other hand, are known for their high selenium content that benefits and protects the thyroid gland. Macadamia nuts contain more vitamins, while Brazil nuts contain more minerals. Both type of nuts pair well with chocolate, so be sure to purchase them today especially if you are a chocolate lover!

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