Brazil nut vs. Pumpkin seed — In-Depth Nutrition Comparison
Compare
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
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.
Contains
more
Calcium
+190.9%
Contains
more
Magnesium
+43.5%
Contains
more
Phosphorus
+688%
Contains
less
Sodium
-83.3%
Contains
more
Copper
+152.6%
Contains
more
Manganese
+146.6%
Contains
more
Iron
+36.2%
Contains
more
Potassium
+39.5%
Contains
more
Zinc
+153.7%
Contains
more
Calcium
+190.9%
Contains
more
Magnesium
+43.5%
Contains
more
Phosphorus
+688%
Contains
less
Sodium
-83.3%
Contains
more
Copper
+152.6%
Contains
more
Manganese
+146.6%
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" charts 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
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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+245.9%
Contains
more
Protein
+29.5%
Contains
more
Carbs
+357.8%
Contains
more
Water
+31.6%
Contains
more
Other
+11.1%
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
Fats
+245.9%
Contains
more
Protein
+29.5%
Contains
more
Carbs
+357.8%
Contains
more
Water
+31.6%
Contains
more
Other
+11.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+295.9%
Contains
more
Polyunsaturated fat
+175.9%
Contains
less
Saturated Fat
-77.3%
Saturated Fat:
16.134 g
Monounsaturated Fat:
23.879 g
Polyunsaturated fat:
24.399 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
more
Monounsaturated Fat
+295.9%
Contains
more
Polyunsaturated fat
+175.9%
Contains
less
Saturated Fat
-77.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 4.24g | 35.35g |
|
| Protein | 14.32g | 18.55g |
|
| Fats | 67.1g | 19.4g |
|
| Carbs | 11.74g | 53.75g |
|
| Calories | 659kcal | 446kcal |
|
| Starch | 0.25g |
|
|
| Sugar | 2.33g |
|
|
| Fiber | 7.5g | 18.4g |
|
| Calcium | 160mg | 55mg |
|
| Iron | 2.43mg | 3.31mg |
|
| Magnesium | 376mg | 262mg |
|
| Phosphorus | 725mg | 92mg |
|
| Potassium | 659mg | 919mg |
|
| Sodium | 3mg | 18mg |
|
| Zinc | 4.06mg | 10.3mg |
|
| Copper | 1.743mg | 0.69mg |
|
| Manganese | 1.223mg | 0.496mg |
|
| Selenium | 1917µg |
|
|
| Vitamin A | 0IU | 62IU |
|
| Vitamin A RAE | 0µg | 3µg |
|
| Vitamin E | 5.65mg |
|
|
| Vitamin C | 0.7mg | 0.3mg |
|
| Vitamin B1 | 0.617mg | 0.034mg |
|
| Vitamin B2 | 0.035mg | 0.052mg |
|
| Vitamin B3 | 0.295mg | 0.286mg |
|
| Vitamin B5 | 0.184mg | 0.056mg |
|
| Vitamin B6 | 0.101mg | 0.037mg |
|
| Folate | 22µg | 9µg |
|
| Tryptophan | 0.135mg | 0.326mg |
|
| Threonine | 0.365mg | 0.683mg |
|
| Isoleucine | 0.518mg | 0.956mg |
|
| Leucine | 1.19mg | 1.572mg |
|
| Lysine | 0.49mg | 1.386mg |
|
| Methionine | 1.124mg | 0.417mg |
|
| Phenylalanine | 0.639mg | 0.924mg |
|
| Valine | 0.76mg | 1.491mg |
|
| Histidine | 0.409mg | 0.515mg |
|
| Saturated Fat | 16.134g | 3.67g |
|
| Monounsaturated Fat | 23.879g | 6.032g |
|
| Polyunsaturated fat | 24.399g | 8.844g |
|
| Omega-6 - Linoleic acid | 23.859g |
|
|
| Omega-6 - Gamma-linoleic acid | 0.018g |
|
|
| Omega-3 - ALA | 0.018g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
28%
4%
Minerals Daily Need Coverage Score
1208%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 12.464g)
Which food is cheaper?
Pumpkin seed is cheaper (difference - $1.2)
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
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.