Brazil nut vs. Flax seeds — In-Depth Nutrition Comparison
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How are brazil nut and flax seeds different?
- Brazil nut is richer in selenium, copper, fats, and vitamin E, while flax seeds are higher in vitamin B1, fiber, manganese, iron, and vitamin B6.
- Brazil nut covers your daily need for selenium 3439% more than flax seeds.
- Brazil nut contains 18 times more vitamin E than flax seeds. Brazil nut contains 5.65mg of vitamin E, while flax seeds contain 0.31mg.
- Flax seeds are lower in saturated fat.
Nuts, brazilnuts, dried, unblanched and Seeds, flaxseed types were used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CopperCopper | +42.9% |
| Contains more PhosphorusPhosphorus | +12.9% |
| Contains less SodiumSodium | -90% |
| Contains more SeleniumSelenium | +7447.2% |
| Contains more CalciumCalcium | +59.4% |
| Contains more PotassiumPotassium | +23.4% |
| Contains more IronIron | +135.8% |
| Contains more ManganeseManganese | +102.9% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +16.7% |
| Contains more Vitamin EVitamin E | +1722.6% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 25.4µg | 3439% |
| Omega-6 (Linoleic acid) | 23.859g | 140% | |
| Vitamin B1 | 0.617mg | 1.644mg | 86% |
| Fiber | 7.5g | 27.3g | 79% |
| Copper | 1.743mg | 1.22mg | 58% |
| Saturated fat | 16.134g | 3.663g | 57% |
| Manganese | 1.223mg | 2.482mg | 55% |
| Iron | 2.43mg | 5.73mg | 41% |
| Monounsaturated fat | 23.879g | 7.527g | 41% |
| Fats | 67.1g | 42.16g | 38% |
| Vitamin E | 5.65mg | 0.31mg | 36% |
| Vitamin B6 | 0.101mg | 0.473mg | 29% |
| Polyunsaturated fat | 24.399g | 28.73g | 29% |
| Vitamin B3 | 0.295mg | 3.08mg | 17% |
| Vitamin B5 | 0.184mg | 0.985mg | 16% |
| Folate | 22µg | 87µg | 16% |
| Phosphorus | 725mg | 642mg | 12% |
| Calcium | 160mg | 255mg | 10% |
| Vitamin B2 | 0.035mg | 0.161mg | 10% |
| Choline | 28.8mg | 78.7mg | 9% |
| Protein | 14.32g | 18.29g | 8% |
| Calories | 659kcal | 534kcal | 6% |
| Carbs | 11.74g | 28.88g | 6% |
| Potassium | 659mg | 813mg | 5% |
| Magnesium | 376mg | 392mg | 4% |
| Vitamin K | 0µg | 4.3µg | 4% |
| Zinc | 4.06mg | 4.34mg | 3% |
| Sodium | 3mg | 30mg | 1% |
| Omega-3 (ALA) | 0.018g | 1% | |
| Protein per 100 calories | 2.2g | 3.4g | N/A |
| Calories per 10 g protein | 460kcal | 292kcal | N/A |
| Weight per 100 calories | 15g | 19g | N/A |
| Unsaturated / Saturated Fat ratio | 3 | 9.9 | N/A |
| Vitamin C | 0.7mg | 0.6mg | 0% |
| Net carbs | 4.24g | 1.58g | N/A |
| Sugar | 2.33g | 1.55g | N/A |
| Starch | 0.25g | 0% | |
| Tryptophan | 0.135mg | 0.297mg | 0% |
| Threonine | 0.365mg | 0.766mg | 0% |
| Isoleucine | 0.518mg | 0.896mg | 0% |
| Leucine | 1.19mg | 1.235mg | 0% |
| Lysine | 0.49mg | 0.862mg | 0% |
| Methionine | 1.124mg | 0.37mg | 0% |
| Phenylalanine | 0.639mg | 0.957mg | 0% |
| Valine | 0.76mg | 1.072mg | 0% |
| Histidine | 0.409mg | 0.472mg | 0% |
| Omega-6 (Gamma-linolenic acid) | 0.018g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0g | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more FatsFats | +59.2% |
| Contains more ProteinProtein | +27.7% |
| Contains more CarbsCarbs | +146% |
| Contains more WaterWater | +103.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains more Mono. FatMonounsaturated fat | +217.2% |
| Contains less Sat. FatSaturated fat | -77.3% |
| Contains more Poly. FatPolyunsaturated fat | +17.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +102.6% |
| Contains more GlucoseGlucose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
