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  6. Chia seeds vs. Brazil nut

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

Chia seeds vs Brazil nut 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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%
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.
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.617mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Brazil nut 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
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
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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
25% 37% 38%
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

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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. Chia seeds - 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.