Brazil nuts vs Flaxseed

Brazil nuts1

Leader

Flaxseed8

Flaxseed leads 8–1 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Flaxseed comes out ahead, winning 8 of 9 nutrient match-ups.

Pick Brazil nuts for less sodium.

Pick Flaxseed for more protein, more fiber, less sugar, less saturated fat, more potassium, more calcium, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
2.17 g
3.43 gWIN
Carbohydrate
1.78 g
5.41 g
Fibermore is better
1.14 g
5.11 gWIN
Total sugarsless is better
0.35 g
0.29 gWIN
Total fat
10.18 g
7.9 g
Saturated fatless is better
2.45 g
0.69 gWIN
Sodiumless is better
WIN0.46 mg
5.62 mg
Potassiummore is better
100 mg
152.25 mgWIN
Calciummore is better
24.28 mg
47.75 mgWIN
Ironmore is better
0.37 mg
1.07 mgWIN
Magnesiummore is better
57.06 mg
73.41 mgWIN
Vitamin Cmore is better
0.11 mg
0.11 mg
Vitamin Dmore is better
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Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.