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 for 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
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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 | +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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 25.4µg | 1917µg | 3439% |
| Vitamin B1 | 1.644mg | 0.617mg | 86% |
| Fiber | 27.3g | 7.5g | 79% |
| Copper | 1.22mg | 1.743mg | 58% |
| Saturated fat | 3.663g | 16.134g | 57% |
| Manganese | 2.482mg | 1.223mg | 55% |
| Monounsaturated fat | 7.527g | 23.879g | 41% |
| Iron | 5.73mg | 2.43mg | 41% |
| Fats | 42.16g | 67.1g | 38% |
| Vitamin E | 0.31mg | 5.65mg | 36% |
| Vitamin B6 | 0.473mg | 0.101mg | 29% |
| Polyunsaturated fat | 28.73g | 24.399g | 29% |
| Vitamin B3 | 3.08mg | 0.295mg | 17% |
| Folate | 87µg | 22µg | 16% |
| Vitamin B5 | 0.985mg | 0.184mg | 16% |
| Phosphorus | 642mg | 725mg | 12% |
| Calcium | 255mg | 160mg | 10% |
| Vitamin B2 | 0.161mg | 0.035mg | 10% |
| Choline | 78.7mg | 28.8mg | 9% |
| Protein | 18.29g | 14.32g | 8% |
| Calories | 534kcal | 659kcal | 6% |
| Carbs | 28.88g | 11.74g | 6% |
| Potassium | 813mg | 659mg | 5% |
| Vitamin K | 4.3µg | 0µg | 4% |
| Magnesium | 392mg | 376mg | 4% |
| Zinc | 4.34mg | 4.06mg | 3% |
| Sodium | 30mg | 3mg | 1% |
| Vitamin C | 0.6mg | 0.7mg | 0% |
| Net carbs | 1.58g | 4.24g | N/A |
| Sugar | 1.55g | 2.33g | N/A |
| Starch | 0.25g | 0% | |
| Tryptophan | 0.297mg | 0.135mg | 0% |
| Threonine | 0.766mg | 0.365mg | 0% |
| Isoleucine | 0.896mg | 0.518mg | 0% |
| Leucine | 1.235mg | 1.19mg | 0% |
| Lysine | 0.862mg | 0.49mg | 0% |
| Methionine | 0.37mg | 1.124mg | 0% |
| Phenylalanine | 0.957mg | 0.639mg | 0% |
| Valine | 1.072mg | 0.76mg | 0% |
| Histidine | 0.472mg | 0.409mg | 0% |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | 0g | N/A |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
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
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 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 | -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
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
