Flaxseed Oil vs. Brazil Nut
Nutrition comparison of Flaxseed Oil and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and brazil nut:
- Both flaxseed oil and brazil nut are high in calories and saturated fat.
- Brazil nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Brazil nut has signficantly more Vitamin E than flaxseed oil.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and brazil nut are high in calories. Flaxseed oil has 34% more calories than brazil nut - flaxseed oil has 884 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, flaxseed oil is lighter in protein, lighter in carbs and heavier in fat compared to brazil nut per calorie. Flaxseed oil has a macronutrient ratio of 0:0:100 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Brazil Nut | |
|---|---|---|
| Protein | ~ | 8% |
| Carbohydrates | ~ | 7% |
| Fat | 100% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseed oil has less carbohydrates than brazil nut - brazil nut has 11.7g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Brazil nut is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - brazil nut has 7.5g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
sugar
Flaxseed oil has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Brazil nut is an excellent source of protein and it has 129 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Both flaxseed oil and brazil nut are high in saturated fat. Brazil nut has 80% more saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
trans fat
Both flaxseed oil and brazil nut are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and brazil nut does not contain significant amounts.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than flaxseed oil - brazil nut has 0.7mg of Vitamin C per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than flaxseed oil - flaxseed oil has 0.47mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Flaxseed oil has more Vitamin K than brazil nut - flaxseed oil has 9.3ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseed Oil | Brazil Nut | |
|---|---|---|
| Thiamin | ~ | 0.617 MG |
| Riboflavin | ~ | 0.035 MG |
| Niacin | ~ | 0.295 MG |
| Pantothenic acid | ~ | 0.184 MG |
| Vitamin B6 | ~ | 0.101 MG |
| Folate | ~ | 22 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 159 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Brazil nut is a great source of iron and it has more iron than flaxseed oil - brazil nut has 2.4mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Brazil nut is an excellent source of potassium and it has more potassium than flaxseed oil - brazil nut has 659mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Flaxseed Oil | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 0.036 G |
| Total | 53.368 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, both flaxseed oil and brazil nut contain significant amounts of linoleic acid.
| Flaxseed Oil | Brazil Nut | |
|---|---|---|
| other omega 6 | ~ | 0.018 G |
| linoleic acid | 14.327 G | 24.363 G |
| Total | 14.327 G | 24.381 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: Flaxseed Oil (Oil, flaxseed, cold pressed) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Flaxseed Oil g
()
|
Daily Values (%) |
Brazil Nut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseed oil or brazil nut contain more calories in 100 grams?Both flaxseed oil and brazil nut are high in calories. Flaxseed oil has 30% more calories than brazil nut - flaxseed oil has 884 calories in 100g and brazil nut has 659 calories.
Does flaxseed oil or brazil nut contain more calcium?
Brazil nut is a rich source of calcium and it has 159 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does brazil nut or flaxseed oil contain more potassium?
Brazil nut is a rich source of potassium and it has more potassium than flaxseed oil - brazil nut has 659mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.