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Pine nuts vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on the 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.

Infographic

Pine nuts vs Brazil nut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 179% 4.8% 53% 207% 441% 176% 246% 0.26% 1148% 3.8%
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%
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.
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 2.7% 0.33% 187% 0% 91% 52% 82% 19% 22% 0% 135% 26% 30%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.101mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pine nuts Brazil nut 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 g
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
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
8% 33% 59%
Saturated fat: Sat. Fat 4.899 g
Monounsaturated fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 g
25% 37% 38%
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
28% 69%
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
10% 90%
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

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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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.