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Pumpkin seed vs Brazil nut - In-Depth Nutrition Comparison

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Differences between Pumpkin seed and Brazil nut

  • Pumpkin seed has more Zinc, Fiber, and Iron, while Brazil nut has more Copper, Phosphorus, Vitamin B1, Manganese, Magnesium, and Calcium.
  • Brazil nut's daily need coverage for Copper is 117% higher.
  • Brazil nut contains 3 times less Zinc than Pumpkin seed. Pumpkin seed contains 10.3mg of Zinc, while Brazil nut contains 4.06mg.
  • The amount of Saturated Fat in Pumpkin seed is lower.

The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Nuts, brazilnuts, dried, unblanched.

Infographic

Pumpkin seed vs Brazil nut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 Copper +152.6%
Contains more Phosphorus +688%
Contains less Sodium -83.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
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 Copper +152.6%
Contains more Phosphorus +688%
Contains less Sodium -83.3%

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 A +∞%
Contains more Vitamin B2 +48.6%
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%
Equal in Vitamin B3 - 0.295
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +48.6%
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%
Equal in Vitamin B3 - 0.295

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
4
Pumpkin seed
28
Brazil nut
Mineral Summary Score
120
Pumpkin seed
184
Brazil nut

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
111%
Pumpkin seed
86%
Brazil nut
Carbohydrates
54%
Pumpkin seed
12%
Brazil nut
Fats
90%
Pumpkin seed
310%
Brazil nut

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.
Pumpkin seed Brazil nut
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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.