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, and Vitamin E, yet Chia seeds 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 Chia seeds. Brazil nut contains 5.65mg of Vitamin E, while Chia seeds contains 0.5mg.
- Chia seeds contains less Saturated Fat.
Food types used in this article are Nuts, brazilnuts, dried, unblanched and Seeds, chia seeds, dried.
Infographic
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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.
| 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
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.
| Contains more Vitamin EVitamin E | +1030% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +128.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +385.7% |
| Contains more Vitamin B3Vitamin B3 | +2893.2% |
| Contains more FolateFolate | +122.7% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more FatsFats | +118.3% |
| Contains more ProteinProtein | +15.5% |
| Contains more CarbsCarbs | +258.8% |
| Contains more WaterWater | +69.6% |
| Contains more OtherOther | +40.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
16.134 g
Monounsaturated Fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
Saturated Fat:
Sat. Fat
3.33 g
Monounsaturated Fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
| Contains more Mono. FatMonounsaturated Fat | +934.2% |
| Contains less Sat. FatSaturated Fat | -79.4% |
~equal in
Polyunsaturated fat
~23.665g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 659kcal | 486kcal |
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| Protein | 14.32g | 16.54g |
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| Fats | 67.1g | 30.74g |
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| Vitamin C | 0.7mg | 1.6mg |
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| Net carbs | 4.24g | 7.72g |
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| Carbs | 11.74g | 42.12g |
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| Magnesium | 376mg | 335mg |
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| Calcium | 160mg | 631mg |
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| Potassium | 659mg | 407mg |
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| Iron | 2.43mg | 7.72mg |
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| Sugar | 2.33g |
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| Fiber | 7.5g | 34.4g |
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| Copper | 1.743mg | 0.924mg |
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| Zinc | 4.06mg | 4.58mg |
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| Starch | 0.25g |
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| Phosphorus | 725mg | 860mg |
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| Sodium | 3mg | 16mg |
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| Vitamin A | 0IU | 54IU |
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| Vitamin E | 5.65mg | 0.5mg |
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| Manganese | 1.223mg | 2.723mg |
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| Selenium | 1917µg | 55.2µg |
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| Vitamin B1 | 0.617mg | 0.62mg |
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| Vitamin B2 | 0.035mg | 0.17mg |
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| Vitamin B3 | 0.295mg | 8.83mg |
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| Vitamin B5 | 0.184mg |
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| Vitamin B6 | 0.101mg |
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| Folate | 22µg | 49µg |
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| Trans Fat | 0.14g |
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| Choline | 28.8mg |
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| Saturated Fat | 16.134g | 3.33g |
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| Monounsaturated Fat | 23.879g | 2.309g |
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| Polyunsaturated fat | 24.399g | 23.665g |
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| Tryptophan | 0.135mg | 0.436mg |
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| Threonine | 0.365mg | 0.709mg |
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| Isoleucine | 0.518mg | 0.801mg |
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| Leucine | 1.19mg | 1.371mg |
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| Lysine | 0.49mg | 0.97mg |
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| Methionine | 1.124mg | 0.588mg |
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| Phenylalanine | 0.639mg | 1.016mg |
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| Valine | 0.76mg | 0.95mg |
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| Histidine | 0.409mg | 0.531mg |
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| Omega-3 - ALA | 0.018g | 17.83g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-6 - Linoleic acid | 23.859g | 5.835g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
32%
Minerals Daily Need Coverage Score
1208%
221%
Comparison summary
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Chia seeds is lower in Saturated Fat (difference - 12.804g)
Which food is cheaper?
Chia seeds is cheaper (difference - $3.4)
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.