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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 the 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 179% 4.8% 53% 207% 441% 176% 246% 0.26% 1148% 3.8%
Contains more MagnesiumMagnesium +49.8%
Contains more CalciumCalcium +900%
Contains more CopperCopper +31.6%
Contains more PhosphorusPhosphorus +26.1%
Contains more SeleniumSelenium +273757.1%
Contains more IronIron +127.6%
Contains more ZincZinc +58.9%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +619.7%
~equal in Potassium ~597mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 0.33% 187% 0% 91% 52% 82% 19% 22% 0% 135% 26% 30%
Contains more Vitamin B1Vitamin B1 +69.5%
Contains more Vitamin CVitamin C +14.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +65.1%
Contains more Vitamin B2Vitamin B2 +548.6%
Contains more Vitamin B3Vitamin B3 +1387.1%
Contains more Vitamin B5Vitamin B5 +70.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +54.5%
Contains more CholineCholine +93.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.094mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Pine nuts DV% diff.
Selenium 1917µg 0.7µg 3484%
Manganese 1.223mg 8.802mg 330%
Polyunsaturated fat 24.399g 34.071g 64%
Saturated fat 16.134g 4.899g 51%
Copper 1.743mg 1.324mg 47%
Vitamin K 0µg 53.9µg 45%
Iron 2.43mg 5.53mg 39%
Magnesium 376mg 251mg 30%
Vitamin B3 0.295mg 4.387mg 26%
Vitamin E 5.65mg 9.33mg 25%
Zinc 4.06mg 6.45mg 22%
Vitamin B1 0.617mg 0.364mg 21%
Phosphorus 725mg 575mg 21%
Fiber 7.5g 3.7g 15%
Vitamin B2 0.035mg 0.227mg 15%
Calcium 160mg 16mg 14%
Monounsaturated fat 23.879g 18.764g 13%
Choline 28.8mg 55.8mg 5%
Folate 22µg 34µg 3%
Vitamin B5 0.184mg 0.313mg 3%
Potassium 659mg 597mg 2%
Fats 67.1g 68.37g 2%
Vitamin B6 0.101mg 0.094mg 1%
Calories 659kcal 673kcal 1%
Protein 14.32g 13.69g 1%
Vitamin C 0.7mg 0.8mg 0%
Carbs 11.74g 13.08g 0%
Net carbs 4.24g 9.38g N/A
Sugar 2.33g 3.59g N/A
Starch 0.25g 1.43g 0%
Sodium 3mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.135mg 0.107mg 0%
Threonine 0.365mg 0.37mg 0%
Isoleucine 0.518mg 0.542mg 0%
Leucine 1.19mg 0.991mg 0%
Lysine 0.49mg 0.54mg 0%
Methionine 1.124mg 0.259mg 0%
Phenylalanine 0.639mg 0.524mg 0%
Valine 0.76mg 0.687mg 0%
Histidine 0.409mg 0.341mg 0%
Fructose 0g 0.07g 0%
Omega-3 - ALA 0.018g 0.112g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0.052g N/A
Omega-6 - Eicosadienoic acid 0g 0.404g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 WaterWater +50%
Contains more OtherOther +32.6%
Contains more CarbsCarbs +11.4%
~equal in Protein ~13.69g
~equal in Fats ~68.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
8% 33% 59%
Saturated fat: Sat. Fat 4.899 g
Monounsaturated fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 g
Contains more Mono. FatMonounsaturated fat +27.3%
Contains less Sat. FatSaturated fat -69.6%
Contains more Poly. FatPolyunsaturated fat +39.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch +472%
Contains more SucroseSucrose +48.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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.