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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 for 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
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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" 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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Flax seeds DV% diff.
Selenium 1917µg 25.4µg 3439%
Vitamin B1 0.617mg 1.644mg 86%
Fiber 7.5g 27.3g 79%
Copper 1.743mg 1.22mg 58%
Saturated fat 16.134g 3.663g 57%
Manganese 1.223mg 2.482mg 55%
Monounsaturated fat 23.879g 7.527g 41%
Iron 2.43mg 5.73mg 41%
Fats 67.1g 42.16g 38%
Vitamin E 5.65mg 0.31mg 36%
Vitamin B6 0.101mg 0.473mg 29%
Polyunsaturated fat 24.399g 28.73g 29%
Vitamin B3 0.295mg 3.08mg 17%
Folate 22µg 87µg 16%
Vitamin B5 0.184mg 0.985mg 16%
Phosphorus 725mg 642mg 12%
Calcium 160mg 255mg 10%
Vitamin B2 0.035mg 0.161mg 10%
Choline 28.8mg 78.7mg 9%
Protein 14.32g 18.29g 8%
Calories 659kcal 534kcal 6%
Carbs 11.74g 28.88g 6%
Potassium 659mg 813mg 5%
Vitamin K 0µg 4.3µg 4%
Magnesium 376mg 392mg 4%
Zinc 4.06mg 4.34mg 3%
Sodium 3mg 30mg 1%
Vitamin C 0.7mg 0.6mg 0%
Net carbs 4.24g 1.58g N/A
Sugar 2.33g 1.55g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.297mg 0%
Threonine 0.365mg 0.766mg 0%
Isoleucine 0.518mg 0.896mg 0%
Leucine 1.19mg 1.235mg 0%
Lysine 0.49mg 0.862mg 0%
Methionine 1.124mg 0.37mg 0%
Phenylalanine 0.639mg 0.957mg 0%
Valine 0.76mg 1.072mg 0%
Histidine 0.409mg 0.472mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 23.859g 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
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

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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. 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.