# item.guide
Side-by-Side Comparison Nuts, Seeds & Kernels

Brazil Nuts (Raw) vs. Chia Seeds (Salvia hispanica)

Comparing 2 standards across 13 specifications. 13 key differences identified.

Comparing:
Brazil Nuts (Raw)
Chia Seeds (Salvia hispanica)
Brazil Nuts (Raw) →

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.

View full Brazil Nuts (Raw) spec sheet →
Chia Seeds (Salvia hispanica) →

Chia seeds (Salvia hispanica) are ancient Mayan pseudo-seeds. Per 100g raw, they deliver 486 kcal, 30.7g fats (17,830mg Omega-3 ALA), 16.5g protein, 42.1g carbohydrates (34.4g fiber / 7.7g net carbs), and 631mg calcium.

View full Chia Seeds (Salvia hispanica) spec sheet →

Specification Comparison Table

13 Parameters
Parameter / Spec
Brazil Nuts (Raw)
Chia Seeds (Salvia hispanica)
Energy / Calories
659 kcal 486 kcal
Total Fat
67.1 g 30.7 g
Monounsaturated Fat (MUFA)
24.6 g 2.31 g
Polyunsaturated Fat (PUFA)
20.6 g 23.7 g
Saturated Fat
16.1 g 3.33 g
Protein
14.3 g 16.5 g
Carbohydrates
12.3 g 42.1 g
Dietary Fiber
7.50 g 34.4 (Soluble mucilage) g
Net Carbohydrates
4.80 g 7.70 g
Magnesium
376 (90% DV) mg 335 (80% 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)
— 17,830 (Among the highest of any plant food) mg
Calcium
— 631 (63% DV) mg

Other Alternatives to Compare

Compare Brazil Nuts (Raw) vs. Almonds (Raw Unsalted) → Compare Brazil Nuts (Raw) vs. Flaxseeds (Ground / Milled) → Compare Brazil Nuts (Raw) vs. Hemp Hearts (Shelled Hemp Seeds) → Compare Brazil Nuts (Raw) vs. Pistachios (Raw Shelled) → Compare Brazil Nuts (Raw) vs. Pumpkin Seeds (Pepitas Raw) → Compare Brazil Nuts (Raw) vs. Sesame Seeds (White, Hulled) → Compare Brazil Nuts (Raw) vs. Walnuts (English / Persian) →