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 carbs, while brazil nut has more copper, phosphorus, fats, vitamin B1, manganese, and magnesium.
Brazil nut's daily need coverage for copper is 117% higher.
Brazil nut contains 5 times less carbs than pumpkin seeds. Pumpkin seeds contain 53.75g of carbs, while brazil nut contains 11.74g.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpkin seeds

Brazil nut

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%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpkin seeds

Brazil nut

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+48.6%

Contains more Vitamin CVitamin C	+133.3%
Contains more Vitamin EVitamin E	+∞%
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			DV% diff.
Selenium		1917µg	3485%
Omega-6 (Linoleic acid)		23.859g	140%
Copper	0.69mg	1.743mg	117%
Polyunsaturated fat	8.844g	24.399g	104%
Phosphorus	92mg	725mg	90%
Fats	19.4g	67.1g	73%
Zinc	10.3mg	4.06mg	57%
Saturated fat	3.67g	16.134g	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%
Protein	18.55g	14.32g	8%
Potassium	919mg	659mg	8%
Vitamin B6	0.037mg	0.101mg	5%
Choline		28.8mg	5%
Vitamin B5	0.056mg	0.184mg	3%
Folate	9µg	22µg	3%
Sodium	18mg	3mg	1%
Vitamin B2	0.052mg	0.035mg	1%
Omega-3 (ALA)		0.018g	1%
Protein per 100 calories	4.2g	2.2g	N/A
Calories per 10 g protein	240kcal	460kcal	N/A
Weight per 100 calories	22g	15g	N/A
Unsaturated / Saturated Fat ratio	4.1	3	N/A
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-6 (Gamma-linolenic acid)		0.018g	N/A