Pine nuts vs. Brazil nut — In-Depth Nutrition Comparison
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A recap on differences between pine nuts and brazil nut
- Pine nuts are higher in manganese, vitamin K, iron, vitamin B3, vitamin E, and zinc, yet brazil nut is higher in selenium, copper, and magnesium.
- Brazil nut covers your daily selenium needs 3484% more than pine nuts.
- The amount of saturated fat in pine nuts is lower.
Food varieties used in this article are Nuts, pine nuts, dried and Nuts, brazilnuts, dried, unblanched.
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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 IronIron | +127.6% |
| Contains more ZincZinc | +58.9% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +619.7% |
| Contains more MagnesiumMagnesium | +49.8% |
| Contains more CalciumCalcium | +900% |
| Contains more PotassiumPotassium | +10.4% |
| Contains more CopperCopper | +31.6% |
| Contains more PhosphorusPhosphorus | +26.1% |
| Contains more SeleniumSelenium | +273757.1% |
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 | +14.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +65.1% |
| Contains more Vitamin B2Vitamin B2 | +548.6% |
| Contains more Vitamin B3Vitamin B3 | +1387.1% |
| Contains more Vitamin B5Vitamin B5 | +70.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +54.5% |
| Contains more CholineCholine | +93.8% |
| Contains more Vitamin B1Vitamin B1 | +69.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.69 g
Fats:
68.37 g
Carbs:
13.08 g
Water:
2.28 g
Other:
2.58 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more CarbsCarbs | +11.4% |
| Contains more WaterWater | +50% |
| Contains more OtherOther | +32.6% |
~equal in
Protein
~14.32g
~equal in
Fats
~67.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.899 g
Monounsaturated fat:
Mono. Fat
18.764 g
Polyunsaturated fat:
Poly. Fat
34.071 g
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains less Sat. FatSaturated fat | -69.6% |
| Contains more Poly. FatPolyunsaturated fat | +39.6% |
| Contains more Mono. FatMonounsaturated fat | +27.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
1.43 g
Sucrose:
3.45 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +472% |
| Contains more SucroseSucrose | +48.1% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 0.7µg | 1917µg | 3484% |
| Manganese | 8.802mg | 1.223mg | 330% |
| Polyunsaturated fat | 34.071g | 24.399g | 64% |
| Saturated fat | 4.899g | 16.134g | 51% |
| Copper | 1.324mg | 1.743mg | 47% |
| Vitamin K | 53.9µg | 0µg | 45% |
| Iron | 5.53mg | 2.43mg | 39% |
| Magnesium | 251mg | 376mg | 30% |
| Vitamin B3 | 4.387mg | 0.295mg | 26% |
| Vitamin E | 9.33mg | 5.65mg | 25% |
| Zinc | 6.45mg | 4.06mg | 22% |
| Vitamin B1 | 0.364mg | 0.617mg | 21% |
| Phosphorus | 575mg | 725mg | 21% |
| Fiber | 3.7g | 7.5g | 15% |
| Vitamin B2 | 0.227mg | 0.035mg | 15% |
| Calcium | 16mg | 160mg | 14% |
| Monounsaturated fat | 18.764g | 23.879g | 13% |
| Choline | 55.8mg | 28.8mg | 5% |
| Folate | 34µg | 22µg | 3% |
| Vitamin B5 | 0.313mg | 0.184mg | 3% |
| Potassium | 597mg | 659mg | 2% |
| Fats | 68.37g | 67.1g | 2% |
| Vitamin B6 | 0.094mg | 0.101mg | 1% |
| Calories | 673kcal | 659kcal | 1% |
| Protein | 13.69g | 14.32g | 1% |
| Vitamin C | 0.8mg | 0.7mg | 0% |
| Carbs | 13.08g | 11.74g | 0% |
| Net carbs | 9.38g | 4.24g | N/A |
| Sugar | 3.59g | 2.33g | N/A |
| Starch | 1.43g | 0.25g | 0% |
| Sodium | 2mg | 3mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.107mg | 0.135mg | 0% |
| Threonine | 0.37mg | 0.365mg | 0% |
| Isoleucine | 0.542mg | 0.518mg | 0% |
| Leucine | 0.991mg | 1.19mg | 0% |
| Lysine | 0.54mg | 0.49mg | 0% |
| Methionine | 0.259mg | 1.124mg | 0% |
| Phenylalanine | 0.524mg | 0.639mg | 0% |
| Valine | 0.687mg | 0.76mg | 0% |
| Histidine | 0.341mg | 0.409mg | 0% |
| Fructose | 0.07g | 0g | 0% |
| Omega-3 - ALA | 0.112g | 0.018g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.052g | 0.018g | N/A |
| Omega-6 - Eicosadienoic acid | 0.404g | 0g | N/A |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
50%
27%
Minerals Daily Need Coverage Score
246%
1208%
Comparison summary
Which food contains less Sodium?
Pine nuts contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Pine nuts is lower in Saturated fat (difference - 11.235g)
Which food is lower in glycemic index?
Pine nuts is lower in glycemic index (difference - 10)
Which food is cheaper?
Pine nuts is cheaper (difference - $3.4)
Which food is richer in vitamins?
Pine nuts is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut is lower in Sugar (difference - 1.26g)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)