Flax vs. Brazil nut — In-Depth Nutrition Comparison
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How are Flax and Brazil nut different?
- Flax is 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.
- Flax contains 10 times more Vitamin B3 than Brazil nut. Flax contains 3.08mg of Vitamin B3, while Brazil nut contains 0.295mg.
- Flax is lower in Saturated Fat.
Seeds, flaxseed and Nuts, brazilnuts, dried, unblanched types were used in this article.
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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
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Calcium
+59.4%
Contains
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Iron
+135.8%
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Potassium
+23.4%
Contains
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Manganese
+102.9%
Contains
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Phosphorus
+12.9%
Contains
less
Sodium
-90%
Contains
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Copper
+42.9%
Contains
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Selenium
+7447.2%
Equal in Magnesium - 376
Equal in Zinc - 4.06
Contains
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Calcium
+59.4%
Contains
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Iron
+135.8%
Contains
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Potassium
+23.4%
Contains
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Manganese
+102.9%
Contains
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Phosphorus
+12.9%
Contains
less
Sodium
-90%
Contains
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Copper
+42.9%
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Selenium
+7447.2%
Equal in Magnesium - 376
Equal in Zinc - 4.06
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
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Vitamin B1
+166.5%
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Vitamin B2
+360%
Contains
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Vitamin B3
+944.1%
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Vitamin B5
+435.3%
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Vitamin B6
+368.3%
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Folate
+295.5%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+1722.6%
Contains
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Vitamin C
+16.7%
Contains
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Vitamin B1
+166.5%
Contains
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Vitamin B2
+360%
Contains
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Vitamin B3
+944.1%
Contains
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Vitamin B5
+435.3%
Contains
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Vitamin B6
+368.3%
Contains
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Folate
+295.5%
Contains
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Vitamin K
+∞%
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Vitamin E
+1722.6%
Contains
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Vitamin C
+16.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+27.7%
Contains
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Carbs
+146%
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Water
+103.5%
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Fats
+59.2%
Equal in Other - 3.42
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
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Protein
+27.7%
Contains
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Carbs
+146%
Contains
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Water
+103.5%
Contains
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Fats
+59.2%
Equal in Other - 3.42
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-77.3%
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Polyunsaturated fat
+17.8%
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Monounsaturated Fat
+217.2%
Saturated Fat:
3.663 g
Monounsaturated Fat:
7.527 g
Polyunsaturated fat:
28.73 g
Saturated Fat:
16.134 g
Monounsaturated Fat:
23.879 g
Polyunsaturated fat:
24.399 g
Contains
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Saturated Fat
-77.3%
Contains
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Polyunsaturated fat
+17.8%
Contains
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Monounsaturated Fat
+217.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Glucose
+∞%
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Starch
+∞%
Contains
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Sucrose
+102.6%
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
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Glucose
+∞%
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Starch
+∞%
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Sucrose
+102.6%
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.58g | 4.24g |
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| Protein | 18.29g | 14.32g |
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| Fats | 42.16g | 67.1g |
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| Carbs | 28.88g | 11.74g |
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| Calories | 534kcal | 659kcal |
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| Starch | 0.25g |
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| Sugar | 1.55g | 2.33g |
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| Fiber | 27.3g | 7.5g |
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| Calcium | 255mg | 160mg |
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| Iron | 5.73mg | 2.43mg |
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| Magnesium | 392mg | 376mg |
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| Phosphorus | 642mg | 725mg |
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| Potassium | 813mg | 659mg |
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| Sodium | 30mg | 3mg |
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| Zinc | 4.34mg | 4.06mg |
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| Copper | 1.22mg | 1.743mg |
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| Manganese | 2.482mg | 1.223mg |
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| Selenium | 25.4µg | 1917µg |
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| Vitamin E | 0.31mg | 5.65mg |
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| Vitamin C | 0.6mg | 0.7mg |
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| Vitamin B1 | 1.644mg | 0.617mg |
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| Vitamin B2 | 0.161mg | 0.035mg |
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| Vitamin B3 | 3.08mg | 0.295mg |
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| Vitamin B5 | 0.985mg | 0.184mg |
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| Vitamin B6 | 0.473mg | 0.101mg |
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| Folate | 87µg | 22µg |
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| Vitamin K | 4.3µg | 0µg |
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| Tryptophan | 0.297mg | 0.135mg |
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| Threonine | 0.766mg | 0.365mg |
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| Isoleucine | 0.896mg | 0.518mg |
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| Leucine | 1.235mg | 1.19mg |
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| Lysine | 0.862mg | 0.49mg |
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| Methionine | 0.37mg | 1.124mg |
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| Phenylalanine | 0.957mg | 0.639mg |
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| Valine | 1.072mg | 0.76mg |
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| Histidine | 0.472mg | 0.409mg |
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| Saturated Fat | 3.663g | 16.134g |
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| Monounsaturated Fat | 7.527g | 23.879g |
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| Polyunsaturated fat | 28.73g | 24.399g |
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| Omega-6 - Eicosadienoic acid | 0.007g | 0g |
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| Omega-6 - Linoleic acid | 23.859g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-3 - ALA | 0.018g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
63%
28%
Minerals Daily Need Coverage Score
191%
1208%
Comparison summary
Which food is lower in Sugar?
Flax is lower in Sugar (difference - 0.78g)
Which food is lower in Saturated Fat?
Flax is lower in Saturated Fat (difference - 12.471g)
Which food is cheaper?
Flax is cheaper (difference - $0.4)
Which food is richer in minerals?
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)