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  6. Brazil nut vs. Pine nuts

Brazil nut vs. Pine nuts — In-Depth Nutrition Comparison

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A recap on differences between Brazil nut and Pine nuts

  • Brazil nut is higher in Selenium, Copper, and Magnesium, yet Pine nuts are higher in Manganese, Vitamin K, Iron, Vitamin B3, Vitamin E , and Zinc.
  • Brazil nut covers your daily Selenium needs 3484% more than Pine nuts.
  • Brazil nut contains 3 times more Saturated Fat than Pine nuts. While Brazil nut contains 16.134g of Saturated Fat, Pine nuts contain only 4.899g.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Nuts, pine nuts, dried.

Infographic

Brazil nut vs Pine nuts infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brazil nut
Brazil nut
6
:
4
Pine nuts
Pine nuts
Contains more Calcium +900%
Contains more Magnesium +49.8%
Contains more Phosphorus +26.1%
Contains more Potassium +10.4%
Contains more Copper +31.6%
Contains more Selenium +273757.1%
Contains more Iron +127.6%
Contains less Sodium -33.3%
Contains more Zinc +58.9%
Contains more Manganese +619.7%
Equal in Potassium - 597
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Contains more Calcium +900%
Contains more Magnesium +49.8%
Contains more Phosphorus +26.1%
Contains more Potassium +10.4%
Contains more Copper +31.6%
Contains more Selenium +273757.1%
Contains more Iron +127.6%
Contains less Sodium -33.3%
Contains more Zinc +58.9%
Contains more Manganese +619.7%
Equal in Potassium - 597

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brazil nut
Brazil nut
2
:
8
Pine nuts
Pine nuts
Contains more Vitamin B1 +69.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +65.1%
Contains more Vitamin C +14.3%
Contains more Vitamin B2 +548.6%
Contains more Vitamin B3 +1387.1%
Contains more Vitamin B5 +70.1%
Contains more Folate +54.5%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.094
Brazil nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Pine nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 135%
Contains more Vitamin B1 +69.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +65.1%
Contains more Vitamin C +14.3%
Contains more Vitamin B2 +548.6%
Contains more Vitamin B3 +1387.1%
Contains more Vitamin B5 +70.1%
Contains more Folate +54.5%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.094

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
3
:
2
Pine nuts
Pine nuts
Contains more Water +50%
Contains more Other +32.6%
Contains more Carbs +11.4%
Equal in Protein - 13.69
Equal in Fats - 68.37
Brazil nut
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Pine nuts
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 g
Contains more Water +50%
Contains more Other +32.6%
Contains more Carbs +11.4%
Equal in Protein - 13.69
Equal in Fats - 68.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
1
:
2
Pine nuts
Pine nuts
Contains more Monounsaturated Fat +27.3%
Contains less Saturated Fat -69.6%
Contains more Polyunsaturated fat +39.6%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Contains more Monounsaturated Fat +27.3%
Contains less Saturated Fat -69.6%
Contains more Polyunsaturated fat +39.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brazil nut
Brazil nut
0
:
4
Pine nuts
Pine nuts
Contains more Starch +472%
Contains more Sucrose +48.1%
Contains more Glucose +∞%
Contains more Fructose +∞%
Brazil nut
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pine nuts
28% 69%
Starch: 1.43 g
Sucrose: 3.45 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +472%
Contains more Sucrose +48.1%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brazil nut Pine nuts
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Pine nuts Opinion
Net carbs 4.24g 9.38g Pine nuts
Protein 14.32g 13.69g Brazil nut
Fats 67.1g 68.37g Pine nuts
Carbs 11.74g 13.08g Pine nuts
Calories 659kcal 673kcal Pine nuts
Starch 0.25g 1.43g Pine nuts
Fructose 0g 0.07g Pine nuts
Sugar 2.33g 3.59g Brazil nut
Fiber 7.5g 3.7g Brazil nut
Calcium 160mg 16mg Brazil nut
Iron 2.43mg 5.53mg Pine nuts
Magnesium 376mg 251mg Brazil nut
Phosphorus 725mg 575mg Brazil nut
Potassium 659mg 597mg Brazil nut
Sodium 3mg 2mg Pine nuts
Zinc 4.06mg 6.45mg Pine nuts
Copper 1.743mg 1.324mg Brazil nut
Manganese 1.223mg 8.802mg Pine nuts
Selenium 1917µg 0.7µg Brazil nut
Vitamin A 0IU 29IU Pine nuts
Vitamin A RAE 0µg 1µg Pine nuts
Vitamin E 5.65mg 9.33mg Pine nuts
Vitamin C 0.7mg 0.8mg Pine nuts
Vitamin B1 0.617mg 0.364mg Brazil nut
Vitamin B2 0.035mg 0.227mg Pine nuts
Vitamin B3 0.295mg 4.387mg Pine nuts
Vitamin B5 0.184mg 0.313mg Pine nuts
Vitamin B6 0.101mg 0.094mg Brazil nut
Folate 22µg 34µg Pine nuts
Vitamin K 0µg 53.9µg Pine nuts
Tryptophan 0.135mg 0.107mg Brazil nut
Threonine 0.365mg 0.37mg Pine nuts
Isoleucine 0.518mg 0.542mg Pine nuts
Leucine 1.19mg 0.991mg Brazil nut
Lysine 0.49mg 0.54mg Pine nuts
Methionine 1.124mg 0.259mg Brazil nut
Phenylalanine 0.639mg 0.524mg Brazil nut
Valine 0.76mg 0.687mg Brazil nut
Histidine 0.409mg 0.341mg Brazil nut
Saturated Fat 16.134g 4.899g Pine nuts
Monounsaturated Fat 23.879g 18.764g Brazil nut
Polyunsaturated fat 24.399g 34.071g Pine nuts
Omega-6 - Eicosadienoic acid 0g 0.404g Pine nuts
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g 0.052g Pine nuts
Omega-3 - ALA 0.018g 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Pine nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Brazil nut
51%
Pine nuts
Minerals Daily Need Coverage Score
1208%
Brazil nut
246%
Pine nuts

Comparison summary

Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 11.235g)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 10)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $3.4)
Which food is richer in vitamins?
Pine nuts
Pine nuts is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 1.26g)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.