Brazil Nut vs. Chia Seeds
Nutrition comparison of Brazil Nut and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and chia seeds:
- Both chia seeds and brazil nut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Brazil nut has signficantly more Vitamin E than chia seed.
- Chia seed has more riboflavin and niacin, however, brazil nut contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and brazil nut are high in calories. Brazil nut has 36% more calories than chia seed - chia seed has 486 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is lighter in protein, much lighter in carbs and much heavier in fat compared to chia seeds per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Chia Seeds | |
|---|---|---|
| Protein | 8% | 13% |
| Carbohydrates | 7% | 33% |
| Fat | 85% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and brazil nut has 72% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both chia seeds and brazil nut are high in dietary fiber. Chia seed has 359% more dietary fiber than brazil nut - chia seed has 34.4g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Chia seed has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and brazil nut are high in protein. Chia seed has 16% more protein than brazil nut - chia seed has 16.5g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and chia seed has 79% less saturated fat than brazil nut - chia seed has 3.3g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
trans fat
Both chia seeds and brazil nut are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and brazil nut does not contain significant amounts.
Vitamins
Vitamin C
Chia seeds and brazil nut contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than brazil nut - chia seed has 16.2ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than chia seed - chia seed has 0.5mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
The B Vitamins
Chia seed has more riboflavin and niacin, however, brazil nut contains more pantothenic acid and Vitamin B6. Both brazil nut and chia seeds contain significant amounts of thiamin and folate.
| Brazil Nut | Chia Seeds | |
|---|---|---|
| Thiamin | 0.617 MG | 0.62 MG |
| Riboflavin | 0.035 MG | 0.17 MG |
| Niacin | 0.295 MG | 8.83 MG |
| Pantothenic acid | 0.184 MG | ~ |
| Vitamin B6 | 0.101 MG | ~ |
| Folate | 22 UG | 49 UG |
Minerals
calcium
Both chia seeds and brazil nut are high in calcium. Chia seed has 294% more calcium than brazil nut - chia seed has 631mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both chia seeds and brazil nut are high in iron. Chia seed has 218% more iron than brazil nut - chia seed has 7.7mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both chia seeds and brazil nut are high in potassium. Brazil nut has 62% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Brazil Nut | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 17.83 G |
| Total | 0.036 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than chia seed per 100 grams.
| Brazil Nut | Chia Seeds | |
|---|---|---|
| other omega 6 | 0.167 G | 0.093 G |
| linoleic acid | 24.363 G | 5.835 G |
| Total | 24.53 G | 5.928 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 Chia Seeds (Seeds, chia seeds, dried) .
Brazil Nut g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
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% |
|
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 % | |
| 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% |
|
MG % | |
| 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 % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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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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UG % | |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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 chia seeds or brazil nut contain more calories in 100 grams?Both chia seeds and brazil nut are high in calories. Brazil nut has 40% more calories than chia seed - chia seed has 486 calories in 100g and brazil nut has 659 calories.
Does chia seeds or brazil nut have more carbohydrates?
By weight, chia seed is high in carbohydrates and brazil nut has 70% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and brazil nut has 11.7g of carbohydrates.
Does chia seeds or brazil nut contain more calcium?
Both chia seeds and brazil nut are high in calcium. Chia seed has 290% more calcium than brazil nut - chia seed has 631mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does chia seeds or brazil nut contain more iron?
Both chia seeds and brazil nut are high in iron. Chia seed has 220% more iron than brazil nut - chia seed has 7.7mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does chia seeds or brazil nut contain more potassium?
Both chia seeds and brazil nut are high in potassium. Brazil nut has 60% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and brazil nut has 659mg of potassium.