Brazil nut vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between brazil nut and chia seeds

Brazil nut is richer in selenium, copper, fats, and vitamin E, yet chia seeds are richer in fiber, iron, manganese, vitamin B3, and calcium.
Daily need coverage for selenium for brazil nut is 3385% higher.
Brazil nut contains 11 times more vitamin E than chia seeds. Brazil nut contains 5.65mg of vitamin E, while chia seeds contain 0.5mg.
Chia seeds contain less saturated fat.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Brazil nut

Chia seeds

Contains more MagnesiumMagnesium	+12.2%
Contains more PotassiumPotassium	+61.9%
Contains more CopperCopper	+88.6%
Contains less SodiumSodium	-81.3%
Contains more SeleniumSelenium	+3372.8%

Contains more CalciumCalcium	+294.4%
Contains more IronIron	+217.7%
Contains more ZincZinc	+12.8%
Contains more PhosphorusPhosphorus	+18.6%
Contains more ManganeseManganese	+122.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Brazil nut

Chia seeds

Contains more Vitamin EVitamin E	+1030%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%

Contains more Vitamin CVitamin C	+128.6%
Contains more Vitamin B2Vitamin B2	+385.7%
Contains more Vitamin B3Vitamin B3	+2893.2%
Contains more FolateFolate	+122.7%

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B1 ~0.62mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	1917µg	55.2µg	3385%
Omega-3 (ALA)	0.018g	17.83g	1113%
Fiber	7.5g	34.4g	108%
Omega-6 (Linoleic acid)	23.859g	5.835g	106%
Copper	1.743mg	0.924mg	91%
Iron	2.43mg	7.72mg	66%
Manganese	1.223mg	2.723mg	65%
Saturated fat	16.134g	3.33g	58%
Fats	67.1g	30.74g	56%
Monounsaturated fat	23.879g	2.309g	54%
Vitamin B3	0.295mg	8.83mg	53%
Calcium	160mg	631mg	47%
Vitamin E	5.65mg	0.5mg	34%
Phosphorus	725mg	860mg	19%
Carbs	11.74g	42.12g	10%
Magnesium	376mg	335mg	10%
Vitamin B2	0.035mg	0.17mg	10%
Calories	659kcal	486kcal	9%
Vitamin B6	0.101mg		8%
Potassium	659mg	407mg	7%
Folate	22µg	49µg	7%
Zinc	4.06mg	4.58mg	5%
Choline	28.8mg		5%
Polyunsaturated fat	24.399g	23.665g	5%
Protein	14.32g	16.54g	4%
Vitamin B5	0.184mg		4%
Vitamin C	0.7mg	1.6mg	1%
Sodium	3mg	16mg	1%
Protein per 100 calories	2.2g	3.4g	N/A
Calories per 10 g protein	460kcal	294kcal	N/A
Weight per 100 calories	15g	21g	N/A
Unsaturated / Saturated Fat ratio	3	7.8	N/A
Net carbs	4.24g	7.72g	N/A
Sugar	2.33g		N/A
Starch	0.25g		0%
Vitamin B1	0.617mg	0.62mg	0%
Trans fat		0.14g	N/A
Tryptophan	0.135mg	0.436mg	0%
Threonine	0.365mg	0.709mg	0%
Isoleucine	0.518mg	0.801mg	0%
Leucine	1.19mg	1.371mg	0%
Lysine	0.49mg	0.97mg	0%
Methionine	1.124mg	0.588mg	0%
Phenylalanine	0.639mg	1.016mg	0%
Valine	0.76mg	0.95mg	0%
Histidine	0.409mg	0.531mg	0%
Omega-6 (Gamma-linolenic acid)	0.018g		N/A