Almonds
¼ cup (35g)
Brazil Nuts
3 nuts (15g)
Almonds vs Brazil Nuts
A detailed nutrient-by-nutrient comparison per serving.
Quick Verdict
Almonds wins
Ties
Brazil Nuts wins
Almonds leads on more nutrients per serving, but both foods have unique strengths.
Nutrient Comparison
Top nutrients as % Daily Value (capped at 100%)
Nutrient-by-Nutrient Breakdown
Almonds
Nutrient
Brazil Nuts
Magnesium
Iron
Calcium
Zinc
Potassium
Selenium
Manganese
Phosphorus
Copper
Folate
Vitamin E
Fiber
Choline
Practicality & Cost
Practicality Ratings
Diet tags: Almonds (vegetarian, vegan, pescatarian, dairy_free) •Brazil Nuts (vegetarian, vegan, pescatarian, dairy_free)
Weekly Cost Estimate
Both cost about the same per week.
Better Together
These foods complement each other nutritionally through synergy effects.
Magnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Selenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Copper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
High zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Related Comparisons
Full Nutrition Profiles
Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.