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  6. Seed vs. Brazil nut

Seed vs. Brazil nut — In-Depth Nutrition Comparison

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The main differences between Seed and Brazil nut

  • Seed is richer in Fiber, Iron, Manganese, Vitamin B3, Calcium, and Phosphorus, yet Brazil nut is richer in Selenium, Copper, and Vitamin E .
  • Daily need coverage for Selenium from Brazil nut is 3385% higher.
  • Seed contains 30 times more Vitamin B3 than Brazil nut. Seed contains 8.83mg of Vitamin B3, while Brazil nut contains 0.295mg.
  • Seed contains less Saturated Fat.

Food types used in this article are Seeds, chia seeds, dried and Nuts, brazilnuts, dried, unblanched.

Infographic

Seed vs Brazil nut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
5
:
5
Brazil nut
Brazil nut
Contains more Calcium +294.4%
Contains more Iron +217.7%
Contains more Phosphorus +18.6%
Contains more Zinc +12.8%
Contains more Manganese +122.6%
Contains more Magnesium +12.2%
Contains more Potassium +61.9%
Contains less Sodium -81.3%
Contains more Copper +88.6%
Contains more Selenium +3372.8%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Calcium +294.4%
Contains more Iron +217.7%
Contains more Phosphorus +18.6%
Contains more Zinc +12.8%
Contains more Manganese +122.6%
Contains more Magnesium +12.2%
Contains more Potassium +61.9%
Contains less Sodium -81.3%
Contains more Copper +88.6%
Contains more Selenium +3372.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
6
:
5
Brazil nut
Brazil nut
Contains more Vitamin A +∞%
Contains more Vitamin C +128.6%
Contains more Vitamin B2 +385.7%
Contains more Vitamin B3 +2893.2%
Contains more Folate +122.7%
Contains more Vitamin E +1030%
Equal in Vitamin B1 - 0.617
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Brazil nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +128.6%
Contains more Vitamin B2 +385.7%
Contains more Vitamin B3 +2893.2%
Contains more Folate +122.7%
Contains more Vitamin E +1030%
Equal in Vitamin B1 - 0.617

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Brazil nut
Brazil nut
Contains more Protein +15.5%
Contains more Carbs +258.8%
Contains more Water +69.6%
Contains more Other +40.4%
Contains more Fats +118.3%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Brazil nut
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more Protein +15.5%
Contains more Carbs +258.8%
Contains more Water +69.6%
Contains more Other +40.4%
Contains more Fats +118.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
1
:
2
Brazil nut
Brazil nut
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +934.2%
Equal in Polyunsaturated fat - 24.399
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +934.2%
Equal in Polyunsaturated fat - 24.399

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Brazil nut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Brazil nut Opinion
Net carbs 7.72g 4.24g Seed
Protein 16.54g 14.32g Seed
Fats 30.74g 67.1g Brazil nut
Carbs 42.12g 11.74g Seed
Calories 486kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g Seed
Fiber 34.4g 7.5g Seed
Calcium 631mg 160mg Seed
Iron 7.72mg 2.43mg Seed
Magnesium 335mg 376mg Brazil nut
Phosphorus 860mg 725mg Seed
Potassium 407mg 659mg Brazil nut
Sodium 16mg 3mg Brazil nut
Zinc 4.58mg 4.06mg Seed
Copper 0.924mg 1.743mg Brazil nut
Manganese 2.723mg 1.223mg Seed
Selenium 55.2µg 1917µg Brazil nut
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 5.65mg Brazil nut
Vitamin C 1.6mg 0.7mg Seed
Vitamin B1 0.62mg 0.617mg Seed
Vitamin B2 0.17mg 0.035mg Seed
Vitamin B3 8.83mg 0.295mg Seed
Vitamin B5 0.184mg Brazil nut
Vitamin B6 0.101mg Brazil nut
Folate 49µg 22µg Seed
Tryptophan 0.436mg 0.135mg Seed
Threonine 0.709mg 0.365mg Seed
Isoleucine 0.801mg 0.518mg Seed
Leucine 1.371mg 1.19mg Seed
Lysine 0.97mg 0.49mg Seed
Methionine 0.588mg 1.124mg Brazil nut
Phenylalanine 1.016mg 0.639mg Seed
Valine 0.95mg 0.76mg Seed
Histidine 0.531mg 0.409mg Seed
Trans Fat 0.14g Brazil nut
Saturated Fat 3.33g 16.134g Seed
Monounsaturated Fat 2.309g 23.879g Brazil nut
Polyunsaturated fat 23.665g 24.399g Brazil nut
Omega-6 - Linoleic acid 5.835g 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 17.83g 0.018g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Seed
28%
Brazil nut
Minerals Daily Need Coverage Score
221%
Seed
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 12.804g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3.4)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.