Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Flax vs Brazil nut - In-Depth Nutrition Comparison

Compare

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.

Infographic

Flax vs Brazil nut infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
5
:
Contains more Iron +135.8%
Contains more Calcium +59.4%
Contains more Potassium +23.4%
Contains more Copper +42.9%
Contains more Phosphorus +12.9%
Contains less Sodium -90%
Equal in Magnesium - 376
Equal in Zinc - 4.06
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Contains more Iron +135.8%
Contains more Calcium +59.4%
Contains more Potassium +23.4%
Contains more Copper +42.9%
Contains more Phosphorus +12.9%
Contains less Sodium -90%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
Contains more Vitamin B1 +166.5%
Contains more Vitamin B2 +360%
Contains more Vitamin B3 +944.1%
Contains more Vitamin B5 +435.3%
Contains more Vitamin B6 +368.3%
Contains more Vitamin K +∞%
Contains more Folate +295.5%
Contains more Vitamin C +16.7%
Contains more Vitamin E +1722.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B2 +360%
Contains more Vitamin B3 +944.1%
Contains more Vitamin B5 +435.3%
Contains more Vitamin B6 +368.3%
Contains more Vitamin K +∞%
Contains more Folate +295.5%
Contains more Vitamin C +16.7%
Contains more Vitamin E +1722.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
28
Brazil nut
Mineral Summary Score
181
Flax
184
Brazil nut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
86%
Brazil nut
Carbohydrates
29%
Flax
12%
Brazil nut
Fats
195%
Flax
310%
Brazil nut

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.78g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 12.471g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $0.4)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax 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)

All nutrients comparison - raw data values

Nutrient Flax Brazil nut Opinion
Calories 534 659 Brazil nut
Protein 18.29 14.32 Flax
Fats 42.16 67.1 Brazil nut
Vitamin C 0.6 0.7 Brazil nut
Carbs 28.88 11.74 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 2.43 Flax
Calcium 255 160 Flax
Potassium 813 659 Flax
Magnesium 392 376 Flax
Sugar 1.55 2.33 Flax
Fiber 27.3 7.5 Flax
Copper 1.22 1.743 Brazil nut
Zinc 4.34 4.06 Flax
Starch 0.25 Brazil nut
Phosphorus 642 725 Brazil nut
Sodium 30 3 Brazil nut
Vitamin A 0 0
Vitamin E 0.31 5.65 Brazil nut
Vitamin D 0 0
Vitamin B1 1.644 0.617 Flax
Vitamin B2 0.161 0.035 Flax
Vitamin B3 3.08 0.295 Flax
Vitamin B5 0.985 0.184 Flax
Vitamin B6 0.473 0.101 Flax
Vitamin B12 0 0
Vitamin K 4.3 0 Flax
Folate 87 22 Flax
Trans Fat
Saturated Fat 3.663 16.134 Flax
Monounsaturated Fat 7.527 23.879 Brazil nut
Polyunsaturated fat 28.73 24.399 Flax
Tryptophan 0.297 0.135 Flax
Threonine 0.766 0.365 Flax
Isoleucine 0.896 0.518 Flax
Leucine 1.235 1.19 Flax
Lysine 0.862 0.49 Flax
Methionine 0.37 1.124 Brazil nut
Phenylalanine 0.957 0.639 Flax
Valine 1.072 0.76 Flax
Histidine 0.472 0.409 Flax
Fructose 0 0

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - 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.