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  6. Brazil nut vs. Seed

Brazil nut vs. Seed — In-Depth Nutrition Comparison

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The main differences between Brazil nut and Seed

  • Brazil nut is richer in Selenium, Copper, and Vitamin E , yet Seed is richer in Fiber, Iron, Manganese, Vitamin B3, Calcium, and Phosphorus.
  • Daily need coverage for Selenium from Brazil nut is 3385% higher.
  • Brazil nut contains 11 times more Vitamin E than Seed. Brazil nut contains 5.65mg of Vitamin E , while Seed contains 0.5mg.
  • Seed contains less Saturated Fat.

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

Infographic

Brazil nut vs Seed 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.
Brazil nut
Brazil nut
5
:
5
Seed
Seed
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%
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%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
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%
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%

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.
Brazil nut
Brazil nut
5
:
6
Seed
Seed
Contains more Vitamin E +1030%
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%
Equal in Vitamin B1 - 0.62
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%
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%
Contains more Vitamin E +1030%
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%
Equal in Vitamin B1 - 0.62

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
1
:
4
Seed
Seed
Contains more Fats +118.3%
Contains more Protein +15.5%
Contains more Carbs +258.8%
Contains more Water +69.6%
Contains more Other +40.4%
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
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
Contains more Fats +118.3%
Contains more Protein +15.5%
Contains more Carbs +258.8%
Contains more Water +69.6%
Contains more Other +40.4%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Seed
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
28%
Brazil nut
35%
Seed
Minerals Daily Need Coverage Score
1208%
Brazil nut
221%
Seed

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