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  6. Flax seeds vs. Brazil nut

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

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How are Flax seeds and Brazil nut different?

  • Flax seeds are richer in Vitamin B1, Fiber, Manganese, Iron, Vitamin B6, and Vitamin B3, while Brazil nut is higher in Selenium, Copper, and Vitamin E.
  • Brazil nut covers your daily need of Selenium 3439% more than Flax seeds.
  • Flax seeds contain 10 times more Vitamin B3 than Brazil nut. Flax seeds contain 3.08mg of Vitamin B3, while Brazil nut contains 0.295mg.
  • Flax seeds are lower in Saturated Fat.

Seeds, flaxseed and Nuts, brazilnuts, dried, unblanched types were used in this article.

Infographic

Flax seeds 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" 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +59.4%
Contains more PotassiumPotassium +23.4%
Contains more IronIron +135.8%
Contains more ManganeseManganese +102.9%
Contains more CopperCopper +42.9%
Contains more PhosphorusPhosphorus +12.9%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +7447.2%
~equal in Magnesium ~376mg
~equal in Zinc ~4.06mg

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% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 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%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin EVitamin E +1722.6%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +27.7%
Contains more CarbsCarbs +146%
Contains more WaterWater +103.5%
Contains more FatsFats +59.2%
~equal in Other ~3.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 -77.3%
Contains more Poly. FatPolyunsaturated fat +17.8%
Contains more Mono. FatMonounsaturated Fat +217.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more GlucoseGlucose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +102.6%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Brazil nut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
62%
Flax seeds
27%
Brazil nut
Minerals Daily Need Coverage Score
191%
Flax seeds
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.78g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 12.471g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.