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Seed vs Brazil nut - In-Depth Nutrition Comparison

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The main differences between Seed and Brazil nut

  • Seed is 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 from Brazil nut is 3385% higher.
  • Seed contains 30 times more Vitamin B3 than Brazil nut. Seed contains 8.83mg of Vitamin B3, while Brazil nut contains 0.295mg.
  • Seed contains less Saturated Fat.

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

Infographic

Seed vs Brazil nut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +294.4%
Contains more Iron +217.7%
Contains more Phosphorus +18.6%
Contains more Zinc +12.8%
Contains more Magnesium +12.2%
Contains more Potassium +61.9%
Contains less Sodium -81.3%
Contains more Copper +88.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Contains more Calcium +294.4%
Contains more Iron +217.7%
Contains more Phosphorus +18.6%
Contains more Zinc +12.8%
Contains more Magnesium +12.2%
Contains more Potassium +61.9%
Contains less Sodium -81.3%
Contains more Copper +88.6%

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
Seed
6
:
Contains more Vitamin A +∞%
Contains more Vitamin C +128.6%
Contains more Vitamin B2 +385.7%
Contains more Vitamin B3 +2893.2%
Contains more Folate +122.7%
Contains more Vitamin E +1030%
Equal in Vitamin B1 - 0.617
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +128.6%
Contains more Vitamin B2 +385.7%
Contains more Vitamin B3 +2893.2%
Contains more Folate +122.7%
Contains more Vitamin E +1030%
Equal in Vitamin B1 - 0.617

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.
Seed Brazil nut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Brazil nut Opinion
Net carbs 7.72g 4.24g Seed
Protein 16.54g 14.32g Seed
Fats 30.74g 67.1g Brazil nut
Carbs 42.12g 11.74g Seed
Calories 486kcal 659kcal Brazil nut
Starch g 0.25g Brazil nut
Fructose g 0g Brazil nut
Sugar g 2.33g Seed
Fiber 34.4g 7.5g Seed
Calcium 631mg 160mg Seed
Iron 7.72mg 2.43mg Seed
Magnesium 335mg 376mg Brazil nut
Phosphorus 860mg 725mg Seed
Potassium 407mg 659mg Brazil nut
Sodium 16mg 3mg Brazil nut
Zinc 4.58mg 4.06mg Seed
Copper 0.924mg 1.743mg Brazil nut
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 5.65mg Brazil nut
Vitamin D IU 0IU Brazil nut
Vitamin D µg 0µg Brazil nut
Vitamin C 1.6mg 0.7mg Seed
Vitamin B1 0.62mg 0.617mg Seed
Vitamin B2 0.17mg 0.035mg Seed
Vitamin B3 8.83mg 0.295mg Seed
Vitamin B5 mg 0.184mg Brazil nut
Vitamin B6 mg 0.101mg Brazil nut
Folate 49µg 22µg Seed
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Brazil nut
Tryptophan 0.436mg 0.135mg Seed
Threonine 0.709mg 0.365mg Seed
Isoleucine 0.801mg 0.518mg Seed
Leucine 1.371mg 1.19mg Seed
Lysine 0.97mg 0.49mg Seed
Methionine 0.588mg 1.124mg Brazil nut
Phenylalanine 1.016mg 0.639mg Seed
Valine 0.95mg 0.76mg Seed
Histidine 0.531mg 0.409mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g g Brazil nut
Saturated Fat 3.33g 16.134g Seed
Monounsaturated Fat 2.309g 23.879g Brazil nut
Polyunsaturated fat 23.665g 24.399g Brazil nut

Which food is preferable for your diet?

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

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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
35
Seed
28
Brazil nut
Mineral Summary Score
195
Seed
184
Brazil nut

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
99%
Seed
86%
Brazil nut
Carbohydrates
42%
Seed
12%
Brazil nut
Fats
142%
Seed
310%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 12.804g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3.4)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.