Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

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

Brazil nut vs Pumpkin seed 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" 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 Phosphorus +688%
Contains less Sodium -83.3%
Contains more Copper +152.6%
Contains more Iron +36.2%
Contains more Potassium +39.5%
Contains more Zinc +153.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
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 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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
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

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

All nutrients comparison - raw data values

Nutrient Brazil nut Pumpkin seed Opinion
Net carbs 4.24g 35.35g Pumpkin seed
Protein 14.32g 18.55g Pumpkin seed
Fats 67.1g 19.4g Brazil nut
Carbs 11.74g 53.75g Pumpkin seed
Calories 659kcal 446kcal Brazil nut
Starch 0.25g g Brazil nut
Fructose 0g g Brazil nut
Sugar 2.33g g Pumpkin seed
Fiber 7.5g 18.4g Pumpkin seed
Calcium 160mg 55mg Brazil nut
Iron 2.43mg 3.31mg Pumpkin seed
Magnesium 376mg 262mg Brazil nut
Phosphorus 725mg 92mg Brazil nut
Potassium 659mg 919mg Pumpkin seed
Sodium 3mg 18mg Brazil nut
Zinc 4.06mg 10.3mg Pumpkin seed
Copper 1.743mg 0.69mg Brazil nut
Vitamin A 0IU 62IU Pumpkin seed
Vitamin E 5.65mg mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 0.3mg Brazil nut
Vitamin B1 0.617mg 0.034mg Brazil nut
Vitamin B2 0.035mg 0.052mg Pumpkin seed
Vitamin B3 0.295mg 0.286mg Brazil nut
Vitamin B5 0.184mg 0.056mg Brazil nut
Vitamin B6 0.101mg 0.037mg Brazil nut
Folate 22µg 9µg Brazil nut
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Brazil nut
Tryptophan 0.135mg 0.326mg Pumpkin seed
Threonine 0.365mg 0.683mg Pumpkin seed
Isoleucine 0.518mg 0.956mg Pumpkin seed
Leucine 1.19mg 1.572mg Pumpkin seed
Lysine 0.49mg 1.386mg Pumpkin seed
Methionine 1.124mg 0.417mg Brazil nut
Phenylalanine 0.639mg 0.924mg Pumpkin seed
Valine 0.76mg 1.491mg Pumpkin seed
Histidine 0.409mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 16.134g 3.67g Pumpkin seed
Monounsaturated Fat 23.879g 6.032g Brazil nut
Polyunsaturated fat 24.399g 8.844g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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

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.

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.