Brazil nuts vs Walnuts
Both count toward 30 plants a week.
| Brazil nuts | Walnuts | |
|---|---|---|
| Protein · per 100 g | 14.3 g | 15.2 g |
| Fiber · per 100 g | 7.5 g | 6.7 g |
| Energy · per 100 g | 659 kcal | 654 kcal |
| Protein · per 100 kcal | 2.2 g | 2.3 g |
| To hit 30 g protein | 210 g · 1383 kcal | 197 g · 1291 kcal |
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.