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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
:
5
Flax
Contains more Copper +42.9%
Contains more Phosphorus +12.9%
Contains less Sodium -90%
Contains more Iron +135.8%
Contains more Calcium +59.4%
Contains more Potassium +23.4%
Equal in Magnesium - 392
Equal in Zinc - 4.34
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Copper +42.9%
Contains more Phosphorus +12.9%
Contains less Sodium -90%
Contains more Iron +135.8%
Contains more Calcium +59.4%
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 C +16.7%
Contains more Vitamin E +1722.6%
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 Vitamin K +∞%
Contains more Folate +295.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin C +16.7%
Contains more Vitamin E +1722.6%
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 Vitamin K +∞%
Contains more Folate +295.5%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

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

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.