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.
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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% |
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
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 | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
62%
27%
Minerals Daily Need Coverage Score
191%
1208%
Comparison summary
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 0.78g)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 12.471g)
Which food is cheaper?
Flax seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds 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)