Brazil Nut vs. Flaxseeds
Nutrition comparison of Brazil Nut and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and flaxseeds:
- Both flaxseeds and brazil nut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Brazil nut has 59% less carbohydrates than flaxseed.
- Brazil nut has signficantly more Vitamin E than flaxseed.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and brazil nut are high in calories. Brazil nut has 23% more calories than flaxseed - flaxseed has 534 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is lighter in protein, lighter in carbs and heavier in fat compared to flaxseeds per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Flaxseeds | |
|---|---|---|
| Protein | 8% | 13% |
| Carbohydrates | 7% | 20% |
| Fat | 85% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut has 59% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both flaxseeds and brazil nut are high in dietary fiber. Flaxseed has 264% more dietary fiber than brazil nut - flaxseed has 27.3g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Flaxseeds and brazil nut contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and brazil nut has 2.3g of sugar.
Protein
protein
Both flaxseeds and brazil nut are high in protein. Flaxseed has 28% more protein than brazil nut - flaxseed has 18.3g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and flaxseed has 77% less saturated fat than brazil nut - flaxseed has 3.7g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and brazil nut contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin E
Brazil nut has signficantly more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Flaxseeds and brazil nut contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Brazil Nut | Flaxseeds | |
|---|---|---|
| Thiamin | 0.617 MG | 1.644 MG |
| Riboflavin | 0.035 MG | 0.161 MG |
| Niacin | 0.295 MG | 3.08 MG |
| Pantothenic acid | 0.184 MG | 0.985 MG |
| Vitamin B6 | 0.101 MG | 0.473 MG |
| Folate | 22 UG | 87 UG |
Minerals
calcium
Both flaxseeds and brazil nut are high in calcium. Flaxseed has 59% more calcium than brazil nut - flaxseed has 255mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both flaxseeds and brazil nut are high in iron. Flaxseed has 136% more iron than brazil nut - flaxseed has 5.7mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both flaxseeds and brazil nut are high in potassium. Flaxseed has 23% more potassium than brazil nut - flaxseed has 813mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Brazil Nut | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 22.813 G |
| Total | 0.036 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than flaxseed per 100 grams.
| Brazil Nut | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 24.363 G | 5.903 G |
| Total | 24.363 G | 5.91 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Flaxseeds (Seeds, flaxseed) .
Brazil Nut g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or brazil nut contain more calories in 100 grams?Both flaxseeds and brazil nut are high in calories. Brazil nut has 20% more calories than flaxseed - flaxseed has 534 calories in 100g and brazil nut has 659 calories.
Does flaxseeds or brazil nut contain more calcium?
Both flaxseeds and brazil nut are high in calcium. Flaxseed has 60% more calcium than brazil nut - flaxseed has 255mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does flaxseeds or brazil nut contain more iron?
Both flaxseeds and brazil nut are high in iron. Flaxseed has 140% more iron than brazil nut - flaxseed has 5.7mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does flaxseeds or brazil nut contain more potassium?
Both flaxseeds and brazil nut are high in potassium. Flaxseed has 20% more potassium than brazil nut - flaxseed has 813mg of potassium in 100 grams and brazil nut has 659mg of potassium.