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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +12.2%
Contains more Potassium +61.9%
Contains less Sodium -81.3%
Contains more Copper +88.6%
Contains more Calcium +294.4%
Contains more Iron +217.7%
Contains more Phosphorus +18.6%
Contains more Zinc +12.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Magnesium +12.2%
Contains more Potassium +61.9%
Contains less Sodium -81.3%
Contains more Copper +88.6%
Contains more Calcium +294.4%
Contains more Iron +217.7%
Contains more Phosphorus +18.6%
Contains more Zinc +12.8%

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
:
6
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g Brazil nut
Fructose 0g g Brazil nut
Sugar 2.33g g 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
Vitamin A 0IU 54IU Seed
Vitamin E 5.65mg 0.5mg Brazil nut
Vitamin D 0IU IU Brazil nut
Vitamin D 0µg µg 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 mg Brazil nut
Vitamin B6 0.101mg mg Brazil nut
Folate 22µg 49µg Seed
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Brazil nut
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
Cholesterol 0mg 0mg
Trans Fat g 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

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Brazil nut
35
Seed
Mineral Summary Score
184
Brazil nut
195
Seed

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 food.
Protein
86%
Brazil nut
99%
Seed
Carbohydrates
12%
Brazil nut
42%
Seed
Fats
310%
Brazil nut
142%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.