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

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The main differences between chia seeds and brazil nut

Chia seeds are richer in fiber, iron, manganese, vitamin B3, and calcium, yet brazil nut is richer in selenium, copper, fats, and vitamin E.
Daily need coverage for selenium for brazil nut is 3385% higher.
Chia seeds contain 30 times more vitamin B3 than brazil nut. Chia seeds contain 8.83mg of vitamin B3, while brazil nut contains 0.295mg.
Chia seeds contain less saturated fat.

Food types used in this article are Seeds, chia seeds, dried and Nuts, brazilnuts, dried, unblanched.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Chia seeds

Brazil nut

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%

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%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Chia seeds

Brazil nut

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%

Contains more Vitamin EVitamin E	+1030%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.617mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	55.2µg	1917µg	3385%
Omega-3 (ALA)	17.83g	0.018g	1113%
Fiber	34.4g	7.5g	108%
Omega-6 (Linoleic acid)	5.835g	23.859g	106%
Copper	0.924mg	1.743mg	91%
Iron	7.72mg	2.43mg	66%
Manganese	2.723mg	1.223mg	65%
Saturated fat	3.33g	16.134g	58%
Fats	30.74g	67.1g	56%
Monounsaturated fat	2.309g	23.879g	54%
Vitamin B3	8.83mg	0.295mg	53%
Calcium	631mg	160mg	47%
Vitamin E	0.5mg	5.65mg	34%
Phosphorus	860mg	725mg	19%
Carbs	42.12g	11.74g	10%
Magnesium	335mg	376mg	10%
Vitamin B2	0.17mg	0.035mg	10%
Calories	486kcal	659kcal	9%
Vitamin B6		0.101mg	8%
Potassium	407mg	659mg	7%
Folate	49µg	22µg	7%
Zinc	4.58mg	4.06mg	5%
Choline		28.8mg	5%
Polyunsaturated fat	23.665g	24.399g	5%
Protein	16.54g	14.32g	4%
Vitamin B5		0.184mg	4%
Vitamin C	1.6mg	0.7mg	1%
Sodium	16mg	3mg	1%
Protein per 100 calories	3.4g	2.2g	N/A
Calories per 10 g protein	294kcal	460kcal	N/A
Weight per 100 calories	21g	15g	N/A
Unsaturated / Saturated Fat ratio	7.8	3	N/A
Net carbs	7.72g	4.24g	N/A
Sugar		2.33g	N/A
Starch		0.25g	0%
Vitamin B1	0.62mg	0.617mg	0%
Trans fat	0.14g		N/A
Tryptophan	0.436mg	0.135mg	0%
Threonine	0.709mg	0.365mg	0%
Isoleucine	0.801mg	0.518mg	0%
Leucine	1.371mg	1.19mg	0%
Lysine	0.97mg	0.49mg	0%
Methionine	0.588mg	1.124mg	0%
Phenylalanine	1.016mg	0.639mg	0%
Valine	0.95mg	0.76mg	0%
Histidine	0.531mg	0.409mg	0%
Omega-6 (Gamma-linolenic acid)		0.018g	N/A