USDA-derived comparison
Brazil Nuts vs Chia Seeds
Brazil Nuts leads for Selenium and Vitamin E; Chia Seeds answers with Fiber, Calcium and Iron.
Who each is for: Choose brazil Nuts for selenium and vitamin E. Choose chia Seeds for fiber and calcium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Chia Seeds
Typical serving: 2 tbsps (24g)
41/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Brazil Nuts | Chia Seeds |
|---|---|---|
| Calories | 659 kcal | 486 kcal |
| Protein | 14 g | 17 g |
| Carbs | 12 g | 42 g |
| Fat | 67 g | 31 g |
| Fiber | 8 g | 34 g |
| Sat fat | 16 g | 3 g |
| Sodium | 3 mg | 16 mg |
| Potassium | 659 mg | 407 mg |
| Calcium | 160 mg | 631 mg |
| Iron | 2.4 mg | 7.7 mg |
| Magnesium | 376 mg | 335 mg |
| Zinc | 4.1 mg | 4.6 mg |
| Vitamin C | 1 mg | 2 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 22 µg | 49 µg |
Servings differ: 4 nuts of brazil nuts is about 20g, 2 tbsps of chia seeds about 24g. Scale accordingly before deciding anything on the 100g basis alone.
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