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  6. Pumpkin seeds vs. Brazil nut

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 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 seeds. Pumpkin seeds contain 10.3mg of zinc, while brazil nut contains 4.06mg.
  • The amount of saturated fat in pumpkin seeds 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 seeds 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.
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% 1% 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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Brazil nut DV% diff.
Selenium 1917µg 3485%
Copper 0.69mg 1.743mg 117%
Polyunsaturated fat 8.844g 24.399g 104%
Phosphorus 92mg 725mg 90%
Fats 19.4g 67.1g 73%
Saturated fat 3.67g 16.134g 57%
Zinc 10.3mg 4.06mg 57%
Vitamin B1 0.034mg 0.617mg 49%
Monounsaturated fat 6.032g 23.879g 45%
Fiber 18.4g 7.5g 44%
Vitamin E 5.65mg 38%
Manganese 0.496mg 1.223mg 32%
Magnesium 262mg 376mg 27%
Carbs 53.75g 11.74g 14%
Calories 446kcal 659kcal 11%
Calcium 55mg 160mg 11%
Iron 3.31mg 2.43mg 11%
Potassium 919mg 659mg 8%
Protein 18.55g 14.32g 8%
Vitamin B6 0.037mg 0.101mg 5%
Choline 28.8mg 5%
Vitamin B5 0.056mg 0.184mg 3%
Folate 9µg 22µg 3%
Vitamin B2 0.052mg 0.035mg 1%
Sodium 18mg 3mg 1%
Vitamin C 0.3mg 0.7mg 0%
Net carbs 35.35g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Vitamin A 3µg 0µg 0%
Vitamin B3 0.286mg 0.295mg 0%
Tryptophan 0.326mg 0.135mg 0%
Threonine 0.683mg 0.365mg 0%
Isoleucine 0.956mg 0.518mg 0%
Leucine 1.572mg 1.19mg 0%
Lysine 1.386mg 0.49mg 0%
Methionine 0.417mg 1.124mg 0%
Phenylalanine 0.924mg 0.639mg 0%
Valine 1.491mg 0.76mg 0%
Histidine 0.515mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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%

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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. 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.