Brazil Nuts (Raw) vs. Flaxseeds (Ground / Milled)
Comparing 2 standards across 12 specifications. 12 key differences identified.
Brazil nuts (Bertholletia excelsa) are large Amazonian tree seeds with the highest selenium concentration of any commonly eaten food, though actual content varies widely by growing region. Per 100g, they provide 659 kcal, 67.1g fats (24.6g MUFA, 20.6g PUFA, 16.1g saturated), 14.3g protein, and a lab-average 1,917µg selenium (3,485% DV) -- a handful per day is a sensible ceiling, not a target.
Flaxseeds (Linum usitatissimum) must be ground to break down the tough hull for nutrient absorption. Per 100g, they provide 534 kcal, 42.2g fats (22,810mg Omega-3 ALA), 18.3g protein, 28.9g carbohydrates (27.3g fiber / 1.6g net carbs), and world-record lignans.
Specification Comparison Table
12 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
659 kcal | 534 kcal |
|
Total Fat
|
67.1 g | 42.2 g |
|
Monounsaturated Fat (MUFA)
|
24.6 g | 7.53 g |
|
Polyunsaturated Fat (PUFA)
|
20.6 g | 28.7 g |
|
Saturated Fat
|
16.1 g | 3.66 g |
|
Protein
|
14.3 g | 18.3 g |
|
Carbohydrates
|
12.3 g | 28.9 g |
|
Dietary Fiber
|
7.50 g | 27.3 g |
|
Net Carbohydrates
|
4.80 g | 1.60 (Near zero carb) g |
|
Magnesium
|
376 (90% DV) mg | 392 (93% DV) mg |
|
Selenium
|
1,917 (3,485% DV as a lab average -- actual content varies widely, often 10x or more, by growing region/soil) µg | — |
|
Omega-3 ALA (Alpha-Linolenic)
|
— | 22,810 (One of the highest of any plant food) mg |