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Brazil nut vs Flax - In-Depth Nutrition Comparison

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How are Brazil nut and Flax different?

  • Brazil nut is richer in Selenium, Copper, and Vitamin E , while Flax is higher in Vitamin B1, Fiber, Manganese, Iron, Vitamin B6, and Vitamin B3.
  • Brazil nut covers your daily need of Selenium 3439% more than Flax.
  • Brazil nut contains 18 times more Vitamin E than Flax. Brazil nut contains 5.65mg of Vitamin E , while Flax contains 0.31mg.
  • Flax is lower in Saturated Fat.

Nuts, brazilnuts, dried, unblanched and Seeds, flaxseed types were used in this article.

Infographic

Brazil nut vs Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +12.9%
Contains less Sodium -90%
Contains more Copper +42.9%
Contains more Calcium +59.4%
Contains more Iron +135.8%
Contains more Potassium +23.4%
Equal in Magnesium - 392
Equal in Zinc - 4.34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains more Phosphorus +12.9%
Contains less Sodium -90%
Contains more Copper +42.9%
Contains more Calcium +59.4%
Contains more Iron +135.8%
Contains more Potassium +23.4%
Equal in Magnesium - 392
Equal in Zinc - 4.34

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
:
7
Flax
Contains more Vitamin E +1722.6%
Contains more Vitamin C +16.7%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B2 +360%
Contains more Vitamin B3 +944.1%
Contains more Vitamin B5 +435.3%
Contains more Vitamin B6 +368.3%
Contains more Folate +295.5%
Contains more Vitamin K +∞%
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 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin E +1722.6%
Contains more Vitamin C +16.7%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B2 +360%
Contains more Vitamin B3 +944.1%
Contains more Vitamin B5 +435.3%
Contains more Vitamin B6 +368.3%
Contains more Folate +295.5%
Contains more Vitamin K +∞%

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 Flax
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Flax Opinion
Net carbs 4.24g 1.58g Brazil nut
Protein 14.32g 18.29g Flax
Fats 67.1g 42.16g Brazil nut
Carbs 11.74g 28.88g Flax
Calories 659kcal 534kcal Brazil nut
Starch 0.25g g Brazil nut
Fructose 0g 0g
Sugar 2.33g 1.55g Flax
Fiber 7.5g 27.3g Flax
Calcium 160mg 255mg Flax
Iron 2.43mg 5.73mg Flax
Magnesium 376mg 392mg Flax
Phosphorus 725mg 642mg Brazil nut
Potassium 659mg 813mg Flax
Sodium 3mg 30mg Brazil nut
Zinc 4.06mg 4.34mg Flax
Copper 1.743mg 1.22mg Brazil nut
Vitamin A 0IU 0IU
Vitamin E 5.65mg 0.31mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 0.6mg Brazil nut
Vitamin B1 0.617mg 1.644mg Flax
Vitamin B2 0.035mg 0.161mg Flax
Vitamin B3 0.295mg 3.08mg Flax
Vitamin B5 0.184mg 0.985mg Flax
Vitamin B6 0.101mg 0.473mg Flax
Folate 22µg 87µg Flax
Vitamin B12 0µg 0µg
Vitamin K 0µg 4.3µg Flax
Tryptophan 0.135mg 0.297mg Flax
Threonine 0.365mg 0.766mg Flax
Isoleucine 0.518mg 0.896mg Flax
Leucine 1.19mg 1.235mg Flax
Lysine 0.49mg 0.862mg Flax
Methionine 1.124mg 0.37mg Brazil nut
Phenylalanine 0.639mg 0.957mg Flax
Valine 0.76mg 1.072mg Flax
Histidine 0.409mg 0.472mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 16.134g 3.663g Flax
Monounsaturated Fat 23.879g 7.527g Brazil nut
Polyunsaturated fat 24.399g 28.73g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Flax
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
63
Flax
Mineral Summary Score
184
Brazil nut
181
Flax

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
110%
Flax
Carbohydrates
12%
Brazil nut
29%
Flax
Fats
310%
Brazil nut
195%
Flax

Comparison summary

Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.78g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 12.471g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $0.4)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.