Brazil nut vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between brazil nut and pumpkin seeds

Brazil nut has more copper, phosphorus, fats, vitamin B1, manganese, and magnesium, while pumpkin seeds have more zinc, fiber, and carbs.
Brazil nut's daily need coverage for copper is 117% higher.
Pumpkin seeds contain 18 times less vitamin B1 than brazil nut. Brazil nut contains 0.617mg of vitamin B1, while pumpkin seeds contain 0.034mg.
The amount of saturated fat in pumpkin seeds is lower.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Brazil nut

Pumpkin seeds

Contains more MagnesiumMagnesium	+43.5%
Contains more CalciumCalcium	+190.9%
Contains more CopperCopper	+152.6%
Contains more PhosphorusPhosphorus	+688%
Contains less SodiumSodium	-83.3%
Contains more ManganeseManganese	+146.6%
Contains more SeleniumSelenium	+∞%

Contains more PotassiumPotassium	+39.5%
Contains more IronIron	+36.2%
Contains more ZincZinc	+153.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Brazil nut

Pumpkin seeds

Contains more Vitamin CVitamin C	+133.3%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1714.7%
Contains more Vitamin B5Vitamin B5	+228.6%
Contains more Vitamin B6Vitamin B6	+173%
Contains more FolateFolate	+144.4%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+48.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.286mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	1917µg		3485%
Omega-6 (Linoleic acid)	23.859g		140%
Copper	1.743mg	0.69mg	117%
Polyunsaturated fat	24.399g	8.844g	104%
Phosphorus	725mg	92mg	90%
Fats	67.1g	19.4g	73%
Zinc	4.06mg	10.3mg	57%
Saturated fat	16.134g	3.67g	57%
Vitamin B1	0.617mg	0.034mg	49%
Monounsaturated fat	23.879g	6.032g	45%
Fiber	7.5g	18.4g	44%
Vitamin E	5.65mg		38%
Manganese	1.223mg	0.496mg	32%
Magnesium	376mg	262mg	27%
Carbs	11.74g	53.75g	14%
Calories	659kcal	446kcal	11%
Calcium	160mg	55mg	11%
Iron	2.43mg	3.31mg	11%
Protein	14.32g	18.55g	8%
Potassium	659mg	919mg	8%
Vitamin B6	0.101mg	0.037mg	5%
Choline	28.8mg		5%
Vitamin B5	0.184mg	0.056mg	3%
Folate	22µg	9µg	3%
Sodium	3mg	18mg	1%
Vitamin B2	0.035mg	0.052mg	1%
Omega-3 (ALA)	0.018g		1%
Protein per 100 calories	2.2g	4.2g	N/A
Calories per 10 g protein	460kcal	240kcal	N/A
Weight per 100 calories	15g	22g	N/A
Unsaturated / Saturated Fat ratio	3	4.1	N/A
Vitamin C	0.7mg	0.3mg	0%
Net carbs	4.24g	35.35g	N/A
Sugar	2.33g		N/A
Starch	0.25g		0%
Vitamin A	0µg	3µg	0%
Vitamin B3	0.295mg	0.286mg	0%
Tryptophan	0.135mg	0.326mg	0%
Threonine	0.365mg	0.683mg	0%
Isoleucine	0.518mg	0.956mg	0%
Leucine	1.19mg	1.572mg	0%
Lysine	0.49mg	1.386mg	0%
Methionine	1.124mg	0.417mg	0%
Phenylalanine	0.639mg	0.924mg	0%
Valine	0.76mg	1.491mg	0%
Histidine	0.409mg	0.515mg	0%
Omega-6 (Gamma-linolenic acid)	0.018g		N/A