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  6. Pine nuts vs. Brazil nut

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

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A recap on differences between Pine nuts and Brazil nut

  • Pine nuts are higher in Manganese, Vitamin K, Iron, Vitamin B3, Vitamin E , and Zinc, yet Brazil nut is higher in Selenium, Copper, and Magnesium.
  • Brazil nut covers your daily Selenium needs 3484% more than Pine nuts.
  • The amount of Saturated Fat in Pine nuts are lower.

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

Infographic

Pine nuts vs Brazil nut 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.
Pine nuts
Pine nuts
4
:
6
Brazil nut
Brazil nut
Contains more Iron +127.6%
Contains less Sodium -33.3%
Contains more Zinc +58.9%
Contains more Manganese +619.7%
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%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Iron +127.6%
Contains less Sodium -33.3%
Contains more Zinc +58.9%
Contains more Manganese +619.7%
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%

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.
Pine nuts
Pine nuts
8
:
2
Brazil nut
Brazil nut
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 +∞%
Contains more Vitamin B1 +69.5%
Equal in Vitamin B6 - 0.101
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%
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%
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 +∞%
Contains more Vitamin B1 +69.5%
Equal in Vitamin B6 - 0.101

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pine nuts
Pine nuts
2
:
3
Brazil nut
Brazil nut
Contains more Carbs +11.4%
Contains more Water +50%
Contains more Other +32.6%
Equal in Protein - 14.32
Equal in Fats - 67.1
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
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
Contains more Carbs +11.4%
Contains more Water +50%
Contains more Other +32.6%
Equal in Protein - 14.32
Equal in Fats - 67.1

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pine nuts
Pine nuts
4
:
0
Brazil nut
Brazil nut
Contains more Starch +472%
Contains more Sucrose +48.1%
Contains more Glucose +∞%
Contains more Fructose +∞%
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
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
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.
Pine nuts Brazil nut
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 Pine nuts Brazil nut Opinion
Net carbs 9.38g 4.24g Pine nuts
Protein 13.69g 14.32g Brazil nut
Fats 68.37g 67.1g Pine nuts
Carbs 13.08g 11.74g Pine nuts
Calories 673kcal 659kcal Pine nuts
Starch 1.43g 0.25g Pine nuts
Fructose 0.07g 0g Pine nuts
Sugar 3.59g 2.33g Brazil nut
Fiber 3.7g 7.5g Brazil nut
Calcium 16mg 160mg Brazil nut
Iron 5.53mg 2.43mg Pine nuts
Magnesium 251mg 376mg Brazil nut
Phosphorus 575mg 725mg Brazil nut
Potassium 597mg 659mg Brazil nut
Sodium 2mg 3mg Pine nuts
Zinc 6.45mg 4.06mg Pine nuts
Copper 1.324mg 1.743mg Brazil nut
Manganese 8.802mg 1.223mg Pine nuts
Selenium 0.7µg 1917µg Brazil nut
Vitamin A 29IU 0IU Pine nuts
Vitamin A RAE 1µg 0µg Pine nuts
Vitamin E 9.33mg 5.65mg Pine nuts
Vitamin C 0.8mg 0.7mg Pine nuts
Vitamin B1 0.364mg 0.617mg Brazil nut
Vitamin B2 0.227mg 0.035mg Pine nuts
Vitamin B3 4.387mg 0.295mg Pine nuts
Vitamin B5 0.313mg 0.184mg Pine nuts
Vitamin B6 0.094mg 0.101mg Brazil nut
Folate 34µg 22µg Pine nuts
Vitamin K 53.9µg 0µg Pine nuts
Tryptophan 0.107mg 0.135mg Brazil nut
Threonine 0.37mg 0.365mg Pine nuts
Isoleucine 0.542mg 0.518mg Pine nuts
Leucine 0.991mg 1.19mg Brazil nut
Lysine 0.54mg 0.49mg Pine nuts
Methionine 0.259mg 1.124mg Brazil nut
Phenylalanine 0.524mg 0.639mg Brazil nut
Valine 0.687mg 0.76mg Brazil nut
Histidine 0.341mg 0.409mg Brazil nut
Saturated Fat 4.899g 16.134g Pine nuts
Monounsaturated Fat 18.764g 23.879g Brazil nut
Polyunsaturated fat 34.071g 24.399g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g 0g Pine nuts
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.052g 0.018g Pine nuts
Omega-3 - ALA 0.112g 0.018g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine nuts Brazil nut
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
51%
Pine nuts
28%
Brazil nut
Minerals Daily Need Coverage Score
246%
Pine nuts
1208%
Brazil nut

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