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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.

Infographic

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

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

All nutrients comparison - raw data values

Nutrient Flax Brazil nut Opinion
Net carbs 1.58g 4.24g Brazil nut
Protein 18.29g 14.32g Flax
Fats 42.16g 67.1g Brazil nut
Carbs 28.88g 11.74g Flax
Calories 534kcal 659kcal Brazil nut
Starch g 0.25g Brazil nut
Fructose 0g 0g
Sugar 1.55g 2.33g Flax
Fiber 27.3g 7.5g Flax
Calcium 255mg 160mg Flax
Iron 5.73mg 2.43mg Flax
Magnesium 392mg 376mg Flax
Phosphorus 642mg 725mg Brazil nut
Potassium 813mg 659mg Flax
Sodium 30mg 3mg Brazil nut
Zinc 4.34mg 4.06mg Flax
Copper 1.22mg 1.743mg Brazil nut
Vitamin A 0IU 0IU
Vitamin E 0.31mg 5.65mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0.7mg Brazil nut
Vitamin B1 1.644mg 0.617mg Flax
Vitamin B2 0.161mg 0.035mg Flax
Vitamin B3 3.08mg 0.295mg Flax
Vitamin B5 0.985mg 0.184mg Flax
Vitamin B6 0.473mg 0.101mg Flax
Folate 87µg 22µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.135mg Flax
Threonine 0.766mg 0.365mg Flax
Isoleucine 0.896mg 0.518mg Flax
Leucine 1.235mg 1.19mg Flax
Lysine 0.862mg 0.49mg Flax
Methionine 0.37mg 1.124mg Brazil nut
Phenylalanine 0.957mg 0.639mg Flax
Valine 1.072mg 0.76mg Flax
Histidine 0.472mg 0.409mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 16.134g Flax
Monounsaturated Fat 7.527g 23.879g Brazil nut
Polyunsaturated fat 28.73g 24.399g Flax

Which food is preferable for your diet?

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

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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

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)

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.