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  6. Brazil nut vs. Chia seeds

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 are richer in fiber, iron, manganese, vitamin B3, calcium, and phosphorus.
  • 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.

Infographic

Brazil nut vs Chia seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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 B2Vitamin B2 +385.7%
Contains more Vitamin B3Vitamin B3 +2893.2%
Contains more FolateFolate +122.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.62mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Chia seeds DV% diff.
Selenium 1917µg 55.2µg 3385%
Fiber 7.5g 34.4g 108%
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%
Vitamin B2 0.035mg 0.17mg 10%
Carbs 11.74g 42.12g 10%
Magnesium 376mg 335mg 10%
Calories 659kcal 486kcal 9%
Vitamin B6 0.101mg 8%
Potassium 659mg 407mg 7%
Folate 22µg 49µg 7%
Zinc 4.06mg 4.58mg 5%
Polyunsaturated fat 24.399g 23.665g 5%
Choline 28.8mg 5%
Protein 14.32g 16.54g 4%
Vitamin B5 0.184mg 4%
Sodium 3mg 16mg 1%
Vitamin C 0.7mg 1.6mg 1%
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-3 - ALA 0.018g 17.83g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
11% 8% 81%
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

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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. Chia seeds - 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.