Compare Nuts & Seeds
How to choose between nuts & seeds, plus 7 side-by-side comparisons.
Nuts & Seeds comparisons (7)
How to choose
Protein per ounce: peanuts, almonds, pistachios lead
Peanuts (technically a legume): 7g/oz. Almonds, pistachios: 6g/oz. Cashews: 5g/oz. Walnuts: 4g/oz. Macadamia: 2g/oz. Among seeds, hemp hearts (10g per 3 tbsp) and pumpkin seeds (7g/oz) lead.
Fat profile: different nuts solve different problems
Walnuts and chia/flax: high omega-3 ALA. Almonds and pistachios: high monounsaturated. Macadamias: highest monounsaturated of any nut. Brazil nuts: more saturated fat than the rest. Match the nut to the gap in your diet.
Unique nutrients: variety beats single-nut optimization
Brazil nuts: extreme selenium (cap at 1-3/day). Almonds: vitamin E. Pumpkin seeds: zinc and magnesium. Walnuts: ALA. Sesame: calcium. Rotate four or five and you cover ground no single nut can.
Cost per gram: peanuts and sunflower seeds dominate
Peanuts and sunflower seeds: cheapest by a wide margin. Almonds, walnuts, cashews: mid-range. Macadamias and pine nuts: 5-10x more. Buy bulk and freeze. Nuts go rancid in 2-3 months at room temperature, 12+ in the freezer.
About comparing nuts & seeds
Every common nut lands in a similar 160-200 cal/oz range and links to better cardiovascular outcomes when eaten regularly. The differences are in protein, fat profile, and signature nutrients. Brazil nuts for selenium, walnuts for omega-3 ALA, pumpkin seeds for zinc.
Portion control is non-negotiable. Eat from a measured handful, not the bag. A 30-calorie difference per ounce becomes 600 calories a week if you eat a half-pound.
Common mistakes
Treating nut butter portions like jam portions
2 tbsp of peanut butter is 200 calories. Most freehand scoops land closer to 3-4 tbsp = 300-400 calories. A measuring spoon takes three seconds and saves you a meal's worth of calories per sandwich.
Eating Brazil nuts daily for 'health'
One Brazil nut delivers 100-175% of daily selenium. 1-3 a day is fine. 10+/day for months runs into selenium toxicity. Hair loss, brittle nails, GI issues. The only common nut with a real upper limit.
Buying flavored or honey-roasted nuts thinking they're healthy
Coatings stack sugar and oil on already-calorie-dense food. Typically 30-50% more calories than plain dry-roasted, with worse satiety because the sweet hit triggers more eating. Plain dry-roasted, salted to taste, is the default.
Frequently Asked Questions
Last updated: Apr 24, 2026