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  6. Brazil nut vs. Flax seeds

Brazil nut vs. Flax seeds — In-Depth Nutrition Comparison

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How are Brazil nut and Flax seeds different?

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

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

Infographic

Brazil nut vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CopperCopper +42.9%
Contains more PhosphorusPhosphorus +12.9%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +7447.2%
Contains more CalciumCalcium +59.4%
Contains more PotassiumPotassium +23.4%
Contains more IronIron +135.8%
Contains more ManganeseManganese +102.9%
~equal in Magnesium ~392mg
~equal in Zinc ~4.34mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin EVitamin E +1722.6%
Contains more Vitamin B1Vitamin B1 +166.5%
Contains more Vitamin B2Vitamin B2 +360%
Contains more Vitamin B3Vitamin B3 +944.1%
Contains more Vitamin B5Vitamin B5 +435.3%
Contains more Vitamin B6Vitamin B6 +368.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +295.5%
Contains more CholineCholine +173.3%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more FatsFats +59.2%
Contains more ProteinProtein +27.7%
Contains more CarbsCarbs +146%
Contains more WaterWater +103.5%
~equal in Other ~3.71g

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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated Fat +217.2%
Contains less Sat. FatSaturated Fat -77.3%
Contains more Poly. FatPolyunsaturated fat +17.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +102.6%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brazil nut Flax seeds
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 seeds Opinion
Calories 659kcal 534kcal Brazil nut
Protein 14.32g 18.29g Flax seeds
Fats 67.1g 42.16g Brazil nut
Vitamin C 0.7mg 0.6mg Brazil nut
Net carbs 4.24g 1.58g Brazil nut
Carbs 11.74g 28.88g Flax seeds
Magnesium 376mg 392mg Flax seeds
Calcium 160mg 255mg Flax seeds
Potassium 659mg 813mg Flax seeds
Iron 2.43mg 5.73mg Flax seeds
Sugar 2.33g 1.55g Flax seeds
Fiber 7.5g 27.3g Flax seeds
Copper 1.743mg 1.22mg Brazil nut
Zinc 4.06mg 4.34mg Flax seeds
Starch 0.25g Brazil nut
Phosphorus 725mg 642mg Brazil nut
Sodium 3mg 30mg Brazil nut
Vitamin E 5.65mg 0.31mg Brazil nut
Manganese 1.223mg 2.482mg Flax seeds
Selenium 1917µg 25.4µg Brazil nut
Vitamin B1 0.617mg 1.644mg Flax seeds
Vitamin B2 0.035mg 0.161mg Flax seeds
Vitamin B3 0.295mg 3.08mg Flax seeds
Vitamin B5 0.184mg 0.985mg Flax seeds
Vitamin B6 0.101mg 0.473mg Flax seeds
Vitamin K 0µg 4.3µg Flax seeds
Folate 22µg 87µg Flax seeds
Choline 28.8mg 78.7mg Flax seeds
Saturated Fat 16.134g 3.663g Flax seeds
Monounsaturated Fat 23.879g 7.527g Brazil nut
Polyunsaturated fat 24.399g 28.73g Flax seeds
Tryptophan 0.135mg 0.297mg Flax seeds
Threonine 0.365mg 0.766mg Flax seeds
Isoleucine 0.518mg 0.896mg Flax seeds
Leucine 1.19mg 1.235mg Flax seeds
Lysine 0.49mg 0.862mg Flax seeds
Methionine 1.124mg 0.37mg Brazil nut
Phenylalanine 0.639mg 0.957mg Flax seeds
Valine 0.76mg 1.072mg Flax seeds
Histidine 0.409mg 0.472mg Flax seeds
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Eicosadienoic acid 0g 0.007g Flax seeds
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Brazil nut
62%
Flax seeds
Minerals Daily Need Coverage Score
1208%
Brazil nut
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.78g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 12.471g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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

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. Flax seeds - 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.