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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.286mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
19% 19% 54% 5% 4%
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
25% 37% 38%
Saturated Fat: Sat. Fat 16.134 g
Monounsaturated Fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
20% 33% 48%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 659kcal 446kcal Brazil nut
Protein 14.32g 18.55g Pumpkin seed
Fats 67.1g 19.4g Brazil nut
Vitamin C 0.7mg 0.3mg Brazil nut
Net carbs 4.24g 35.35g Pumpkin seed
Carbs 11.74g 53.75g Pumpkin seed
Magnesium 376mg 262mg Brazil nut
Calcium 160mg 55mg Brazil nut
Potassium 659mg 919mg Pumpkin seed
Iron 2.43mg 3.31mg Pumpkin seed
Sugar 2.33g Pumpkin seed
Fiber 7.5g 18.4g Pumpkin seed
Copper 1.743mg 0.69mg Brazil nut
Zinc 4.06mg 10.3mg Pumpkin seed
Starch 0.25g Brazil nut
Phosphorus 725mg 92mg Brazil nut
Sodium 3mg 18mg Brazil nut
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 5.65mg Brazil nut
Manganese 1.223mg 0.496mg Brazil nut
Selenium 1917µg 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
Choline 28.8mg Brazil nut
Saturated Fat 16.134g 3.67g Pumpkin seed
Monounsaturated Fat 23.879g 6.032g Brazil nut
Polyunsaturated fat 24.399g 8.844g 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
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

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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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
27%
Brazil nut
4%
Pumpkin seed
Minerals Daily Need Coverage Score
1208%
Brazil nut
103%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.