Pumpkin seed vs. Brazil nut — In-Depth Nutrition Comparison
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.
Fat Type Comparison
Comparison summary table
|Lower in Sugar|
|Lower in Saturated Fat|
|Lower in price|
|Lower in Sodium|
|Lower in Glycemic Index|
|Rich in vitamins|
|Lower in Cholesterol||Equal|
|Rich in minerals||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||3µg||0µg|
|Omega-6 - Linoleic acid||23.859g|
|Omega-6 - Gamma-linoleic acid||0.018g|
|Omega-3 - ALA||0.018g|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|