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Pumpkin seeds vs. Brazil nut — In-Depth Nutrition Comparison

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Differences between Pumpkin seeds and Brazil nut

  • Pumpkin seeds have more Zinc, Fiber, and Iron, while Brazil nut have 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 seeds. Pumpkin seeds contain 10.3mg of Zinc, while Brazil nut contains 4.06mg.
  • The amount of Saturated Fat in Pumpkin seeds are 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 seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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 PotassiumPotassium +39.5%
Contains more IronIron +36.2%
Contains more ZincZinc +153.7%
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%

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 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +48.6%
Contains more Vitamin CVitamin C +133.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.295mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +29.5%
Contains more CarbsCarbs +357.8%
Contains more WaterWater +31.6%
Contains more FatsFats +245.9%
~equal in Other ~3.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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 -77.3%
Contains more Mono. FatMonounsaturated Fat +295.9%
Contains more Poly. FatPolyunsaturated fat +175.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds 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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Brazil nut Opinion
Calories 446kcal 659kcal Brazil nut
Protein 18.55g 14.32g Pumpkin seeds
Fats 19.4g 67.1g Brazil nut
Vitamin C 0.3mg 0.7mg Brazil nut
Net carbs 35.35g 4.24g Pumpkin seeds
Carbs 53.75g 11.74g Pumpkin seeds
Magnesium 262mg 376mg Brazil nut
Calcium 55mg 160mg Brazil nut
Potassium 919mg 659mg Pumpkin seeds
Iron 3.31mg 2.43mg Pumpkin seeds
Sugar 2.33g Pumpkin seeds
Fiber 18.4g 7.5g Pumpkin seeds
Copper 0.69mg 1.743mg Brazil nut
Zinc 10.3mg 4.06mg Pumpkin seeds
Starch 0.25g Brazil nut
Phosphorus 92mg 725mg Brazil nut
Sodium 18mg 3mg Brazil nut
Vitamin A 62IU 0IU Pumpkin seeds
Vitamin A 3µg 0µg Pumpkin seeds
Vitamin E 5.65mg Brazil nut
Manganese 0.496mg 1.223mg Brazil nut
Selenium 1917µg Brazil nut
Vitamin B1 0.034mg 0.617mg Brazil nut
Vitamin B2 0.052mg 0.035mg Pumpkin seeds
Vitamin B3 0.286mg 0.295mg Brazil nut
Vitamin B5 0.056mg 0.184mg Brazil nut
Vitamin B6 0.037mg 0.101mg Brazil nut
Folate 9µg 22µg Brazil nut
Choline 28.8mg Brazil nut
Saturated Fat 3.67g 16.134g Pumpkin seeds
Monounsaturated Fat 6.032g 23.879g Brazil nut
Polyunsaturated fat 8.844g 24.399g Brazil nut
Tryptophan 0.326mg 0.135mg Pumpkin seeds
Threonine 0.683mg 0.365mg Pumpkin seeds
Isoleucine 0.956mg 0.518mg Pumpkin seeds
Leucine 1.572mg 1.19mg Pumpkin seeds
Lysine 1.386mg 0.49mg Pumpkin seeds
Methionine 0.417mg 1.124mg Brazil nut
Phenylalanine 0.924mg 0.639mg Pumpkin seeds
Valine 1.491mg 0.76mg Pumpkin seeds
Histidine 0.515mg 0.409mg Pumpkin seeds
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
Pumpkin seeds Brazil nut
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
4%
Pumpkin seeds
27%
Brazil nut
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 12.464g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds 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. Pumpkin seeds - 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.