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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" charts 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 Phosphorus +688%
Contains less Sodium -83.3%
Contains more Copper +152.6%
Contains more Manganese +146.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
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 Phosphorus +688%
Contains less Sodium -83.3%
Contains more Copper +152.6%
Contains more Manganese +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.
:
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +29.5%
Contains more Carbs +357.8%
Contains more Water +31.6%
Contains more Other +11.1%
Contains more Fats +245.9%
Equal in Other - 3.42
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 Protein +29.5%
Contains more Carbs +357.8%
Contains more Water +31.6%
Contains more Other +11.1%
Contains more Fats +245.9%
Equal in Other - 3.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.3%
Contains more Monounsaturated Fat +295.9%
Contains more Polyunsaturated fat +175.9%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -77.3%
Contains more Monounsaturated Fat +295.9%
Contains more Polyunsaturated 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 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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Brazil nut Opinion
Net carbs 35.35g 4.24g Pumpkin seed
Protein 18.55g 14.32g Pumpkin seed
Fats 19.4g 67.1g Brazil nut
Carbs 53.75g 11.74g Pumpkin seed
Calories 446kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g Pumpkin seed
Fiber 18.4g 7.5g Pumpkin seed
Calcium 55mg 160mg Brazil nut
Iron 3.31mg 2.43mg Pumpkin seed
Magnesium 262mg 376mg Brazil nut
Phosphorus 92mg 725mg Brazil nut
Potassium 919mg 659mg Pumpkin seed
Sodium 18mg 3mg Brazil nut
Zinc 10.3mg 4.06mg Pumpkin seed
Copper 0.69mg 1.743mg Brazil nut
Manganese 0.496mg 1.223mg Brazil nut
Selenium 1917µg Brazil nut
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 5.65mg Brazil nut
Vitamin C 0.3mg 0.7mg Brazil nut
Vitamin B1 0.034mg 0.617mg Brazil nut
Vitamin B2 0.052mg 0.035mg Pumpkin seed
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
Tryptophan 0.326mg 0.135mg Pumpkin seed
Threonine 0.683mg 0.365mg Pumpkin seed
Isoleucine 0.956mg 0.518mg Pumpkin seed
Leucine 1.572mg 1.19mg Pumpkin seed
Lysine 1.386mg 0.49mg Pumpkin seed
Methionine 0.417mg 1.124mg Brazil nut
Phenylalanine 0.924mg 0.639mg Pumpkin seed
Valine 1.491mg 0.76mg Pumpkin seed
Histidine 0.515mg 0.409mg Pumpkin seed
Saturated Fat 3.67g 16.134g Pumpkin seed
Monounsaturated Fat 6.032g 23.879g Brazil nut
Polyunsaturated fat 8.844g 24.399g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 seed
28%
Brazil nut
Minerals Daily Need Coverage Score
103%
Pumpkin seed
1208%
Brazil nut

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. 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.