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Brazil nut vs Pumpkin seed - In-Depth Nutrition Comparison

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Differences between Brazil nut and Pumpkin seed

  • Brazil nut has more Copper, Phosphorus, Vitamin B1, Manganese, Magnesium, and Calcium, while Pumpkin seed has more Zinc, Fiber, and Iron.
  • Brazil nut's daily need coverage for Copper is 117% higher.
  • Pumpkin seed contains 18 times less Vitamin B1 than Brazil nut. Brazil nut contains 0.617mg of Vitamin B1, while Pumpkin seed contains 0.034mg.
  • The amount of Saturated Fat in Pumpkin seed is lower.

The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Brazil nut vs Pumpkin seed infographic
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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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
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 Folate +144.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +48.6%
Equal in Vitamin B3 - 0.286
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
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 Folate +144.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +48.6%
Equal in Vitamin B3 - 0.286

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Brazil nut
4
Pumpkin seed
Mineral Summary Score
184
Brazil nut
120
Pumpkin seed

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 food.
Protein
86%
Brazil nut
111%
Pumpkin seed
Carbohydrates
12%
Brazil nut
54%
Pumpkin seed
Fats
310%
Brazil nut
90%
Pumpkin seed

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

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 ok

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Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (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 lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 10)
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 richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

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
Sugar 2.33 Pumpkin seed
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
Folate 22 9 Brazil nut
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
Fructose 0 Brazil nut

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.