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Brazil nut vs Pumpkin seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 2.33g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 12.464g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $1.2)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 15mg)
Which food is richer in vitamins?
Brazil nut
Brazil nut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (10)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brazil nut Pumpkin seed
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Brazil nut Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Brazil nut
3
Pumpkin seed
Mineral Summary Score
123
Brazil nut
86
Pumpkin seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +190.9%
Contains more Magnesium +43.5%
Contains more Copper +152.6%
Contains more Phosphorus +688%
Contains less Sodium -83.3%
Contains more Iron +36.2%
Contains more Potassium +39.5%
Contains more Zinc +153.7%
Contains more Calcium +190.9%
Contains more Magnesium +43.5%
Contains more Copper +152.6%
Contains more Phosphorus +688%
Contains less Sodium -83.3%
Contains more Iron +36.2%
Contains more Potassium +39.5%
Contains more Zinc +153.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +1714.7%
Contains more Vitamin B5 +228.6%
Contains more Vitamin B6 +173%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +48.6%
Equal in Vitamin B3 - 0.286
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +1714.7%
Contains more Vitamin B5 +228.6%
Contains more Vitamin B6 +173%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +48.6%
Equal in Vitamin B3 - 0.286

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
86%
Brazil nut
111%
Pumpkin seed
Carbohydrates
12%
Brazil nut
54%
Pumpkin seed
Fats
310%
Brazil nut
90%
Pumpkin seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Brazil nut Pumpkin seed Opinion
Calories 659 446 Brazil nut
Protein 14.32 18.55 Pumpkin seed
Fats 67.1 19.4 Brazil nut
Vitamin C 0.7 0.3 Brazil nut
Carbs 11.74 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 3.31 Pumpkin seed
Calcium 160 55 Brazil nut
Potassium 659 919 Pumpkin seed
Magnesium 376 262 Brazil nut
Sugars 2.33 Brazil nut
Fiber 7.5 18.4 Pumpkin seed
Copper 1.743 0.69 Brazil nut
Zinc 4.06 10.3 Pumpkin seed
Starch 0.25 Brazil nut
Phosphorus 725 92 Brazil nut
Sodium 3 18 Brazil nut
Vitamin A 0 62 Pumpkin seed
Vitamin E 5.65 Brazil nut
Vitamin D 0 0
Vitamin B1 0.617 0.034 Brazil nut
Vitamin B2 0.035 0.052 Pumpkin seed
Vitamin B3 0.295 0.286 Brazil nut
Vitamin B5 0.184 0.056 Brazil nut
Vitamin B6 0.101 0.037 Brazil nut
Vitamin B12 0 0
Vitamin K 0 Brazil nut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 16.134 3.67 Pumpkin seed
Monounsaturated Fat 23.879 6.032 Brazil nut
Polyunsaturated fat 24.399 8.844 Brazil nut
Tryptophan 0.135 0.326 Pumpkin seed
Threonine 0.365 0.683 Pumpkin seed
Isoleucine 0.518 0.956 Pumpkin seed
Leucine 1.19 1.572 Pumpkin seed
Lysine 0.49 1.386 Pumpkin seed
Methionine 1.124 0.417 Brazil nut
Phenylalanine 0.639 0.924 Pumpkin seed
Valine 0.76 1.491 Pumpkin seed
Histidine 0.409 0.515 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.