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, vitamin B1, manganese, magnesium, and calcium, while pumpkin seeds have more zinc, fiber, and iron.
- 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
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.
| 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
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.
| 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 CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +48.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 3485% | |
| Copper | 1.743mg | 0.69mg | 117% |
| Polyunsaturated fat | 24.399g | 8.844g | 104% |
| Phosphorus | 725mg | 92mg | 90% |
| Fats | 67.1g | 19.4g | 73% |
| Saturated fat | 16.134g | 3.67g | 57% |
| Zinc | 4.06mg | 10.3mg | 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% |
| Potassium | 659mg | 919mg | 8% |
| Protein | 14.32g | 18.55g | 8% |
| Vitamin B6 | 0.101mg | 0.037mg | 5% |
| Choline | 28.8mg | 5% | |
| Vitamin B5 | 0.184mg | 0.056mg | 3% |
| Folate | 22µg | 9µg | 3% |
| Vitamin B2 | 0.035mg | 0.052mg | 1% |
| Sodium | 3mg | 18mg | 1% |
| 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-3 - ALA | 0.018g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more FatsFats | +245.9% |
| Contains more ProteinProtein | +29.5% |
| Contains more CarbsCarbs | +357.8% |
| Contains more WaterWater | +31.6% |
| Contains more OtherOther | +11.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains more Mono. FatMonounsaturated fat | +295.9% |
| Contains more Poly. FatPolyunsaturated fat | +175.9% |
| Contains less Sat. FatSaturated fat | -77.3% |
