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Flax vs Brazil nut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Flax
Flax contains less Sugars (difference - 0.78g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 12.471g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $0.4)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Brazil nut
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flax Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
44
Flax
20
Brazil nut
Mineral Summary Score
125
Flax
123
Brazil nut

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
5
:
Contains more Iron +135.8%
Contains more Calcium +59.4%
Contains more Potassium +23.4%
Contains more Copper +42.9%
Contains more Phosphorus +12.9%
Contains less Sodium -90%
Equal in Magnesium - 376
Equal in Zinc - 4.06
Contains more Iron +135.8%
Contains more Calcium +59.4%
Contains more Potassium +23.4%
Contains more Copper +42.9%
Contains more Phosphorus +12.9%
Contains less Sodium -90%
Equal in Magnesium - 376
Equal in Zinc - 4.06

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
6
:
Contains more Vitamin B1 +166.5%
Contains more Vitamin B2 +360%
Contains more Vitamin B3 +944.1%
Contains more Vitamin B5 +435.3%
Contains more Vitamin B6 +368.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +16.7%
Contains more Vitamin E +1722.6%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B2 +360%
Contains more Vitamin B3 +944.1%
Contains more Vitamin B5 +435.3%
Contains more Vitamin B6 +368.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +16.7%
Contains more Vitamin E +1722.6%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
110%
Flax
86%
Brazil nut
Carbohydrates
29%
Flax
12%
Brazil nut
Fats
195%
Flax
310%
Brazil nut

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flax Brazil nut Opinion
Calories 534 659 Brazil nut
Protein 18.29 14.32 Flax
Fats 42.16 67.1 Brazil nut
Vitamin C 0.6 0.7 Brazil nut
Carbs 28.88 11.74 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 2.43 Flax
Calcium 255 160 Flax
Potassium 813 659 Flax
Magnesium 392 376 Flax
Sugars 1.55 2.33 Brazil nut
Fiber 27.3 7.5 Flax
Copper 1.22 1.743 Brazil nut
Zinc 4.34 4.06 Flax
Starch 0.25 Brazil nut
Phosphorus 642 725 Brazil nut
Sodium 30 3 Brazil nut
Vitamin A 0 0
Vitamin E 0.31 5.65 Brazil nut
Vitamin D 0 0
Vitamin B1 1.644 0.617 Flax
Vitamin B2 0.161 0.035 Flax
Vitamin B3 3.08 0.295 Flax
Vitamin B5 0.985 0.184 Flax
Vitamin B6 0.473 0.101 Flax
Vitamin B12 0 0
Vitamin K 4.3 0 Flax
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.663 16.134 Flax
Monounsaturated Fat 7.527 23.879 Brazil nut
Polyunsaturated fat 28.73 24.399 Flax
Tryptophan 0.297 0.135 Flax
Threonine 0.766 0.365 Flax
Isoleucine 0.896 0.518 Flax
Leucine 1.235 1.19 Flax
Lysine 0.862 0.49 Flax
Methionine 0.37 1.124 Brazil nut
Phenylalanine 0.957 0.639 Flax
Valine 1.072 0.76 Flax
Histidine 0.472 0.409 Flax
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.