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, calcium, and phosphorus, yet brazil nut is richer in selenium, copper, 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.
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.
| 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
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more ProteinProtein | +15.5% |
| Contains more CarbsCarbs | +258.8% |
| Contains more WaterWater | +69.6% |
| Contains more OtherOther | +40.4% |
| Contains more FatsFats | +118.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains less Sat. FatSaturated fat | -79.4% |
| Contains more Mono. FatMonounsaturated fat | +934.2% |
~equal in
Polyunsaturated fat
~24.399g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 55.2µg | 1917µg | 3385% |
| Fiber | 34.4g | 7.5g | 108% |
| 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% |
| Vitamin B2 | 0.17mg | 0.035mg | 10% |
| Carbs | 42.12g | 11.74g | 10% |
| Magnesium | 335mg | 376mg | 10% |
| Calories | 486kcal | 659kcal | 9% |
| Vitamin B6 | 0.101mg | 8% | |
| Potassium | 407mg | 659mg | 7% |
| Folate | 49µg | 22µg | 7% |
| Zinc | 4.58mg | 4.06mg | 5% |
| Polyunsaturated fat | 23.665g | 24.399g | 5% |
| Choline | 28.8mg | 5% | |
| Protein | 16.54g | 14.32g | 4% |
| Vitamin B5 | 0.184mg | 4% | |
| Sodium | 16mg | 3mg | 1% |
| Vitamin C | 1.6mg | 0.7mg | 1% |
| 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-3 - ALA | 17.83g | 0.018g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | 23.859g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
27%
Minerals Daily Need Coverage Score
221%
1208%
Comparison summary
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 12.804g)
Which food is cheaper?
Chia seeds is cheaper (difference - $3.4)
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.