Brazil Nut vs. Pine Nut
Nutrition comparison of Brazil Nut and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and pine nut:
- Both brazil nut and pine nut are high in calories, dietary fiber, iron, potassium and protein.
- Brazil nut is an excellent source of calcium.
- Pine nut has more riboflavin and niacin.
- Pine nut is a great source of Vitamin E.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and pine nut are high in calories. Brazil nut is very similar to brazil nut for calories - brazil nut has 659 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, brazil nut is similar to pine nut for protein, carbs and fat. Brazil nut has a macronutrient ratio of 8:7:85 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Pine Nut | |
|---|---|---|
| Protein | 8% | 8% |
| Carbohydrates | 7% | 7% |
| Fat | 85% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut and pine nut contain similar amounts of carbs - brazil nut has 11.7g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both brazil nut and pine nut are high in dietary fiber. Brazil nut has 103% more dietary fiber than pine nut - brazil nut has 7.5g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Brazil nut and pine nut contain similar amounts of sugar - brazil nut has 2.3g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Both brazil nut and pine nut are high in protein. Brazil nut has a little more protein (5%) than pine nut by weight - brazil nut has 14.3g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and pine nut has 70% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Brazil nut and pine nut contain similar amounts of Vitamin C - brazil nut has 0.7mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pine nut and brazil nut contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 65% more Vitamin E than brazil nut - brazil nut has 5.7mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has more Vitamin K than brazil nut - pine nut has 53.9ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Pine nut has more riboflavin and niacin. Both brazil nut and pine nut contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Brazil Nut | Pine Nut | |
|---|---|---|
| Thiamin | 0.617 MG | 0.364 MG |
| Riboflavin | 0.035 MG | 0.227 MG |
| Niacin | 0.295 MG | 4.387 MG |
| Pantothenic acid | 0.184 MG | 0.313 MG |
| Vitamin B6 | 0.101 MG | 0.094 MG |
| Folate | 22 UG | 34 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 900% more calcium than pine nut - brazil nut has 160mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both brazil nut and pine nut are high in iron. Pine nut has 128% more iron than brazil nut - brazil nut has 2.4mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both brazil nut and pine nut are high in potassium. Brazil nut has a little more potassium (10%) than pine nut by weight - brazil nut has 659mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Brazil Nut | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.164 G |
| Total | 0.036 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, both brazil nut and pine nut contain significant amounts of linoleic acid.
| Brazil Nut | Pine Nut | |
|---|---|---|
| other omega 6 | 0.018 G | 0.052 G |
| linoleic acid | 24.363 G | 33.15 G |
| Total | 24.381 G | 33.202 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Pine Nut (Nuts, pine nuts, dried) .
Brazil Nut g
()
|
Daily Values (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brazil nut or pine nut contain more calories in 100 grams?Both brazil nut and pine nut are high in calories. Brazil nut is quite similar to brazil nut for calories - brazil nut has 659 calories in 100g and pine nut has 673 calories.
Does brazil nut or pine nut contain more calcium?
Brazil nut is a rich source of calcium and it has 900% more calcium than pine nut - brazil nut has 160mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does brazil nut or pine nut contain more iron?
Both brazil nut and pine nut are high in iron. Pine nut has 130% more iron than brazil nut - brazil nut has 2.4mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does brazil nut or pine nut contain more potassium?
Both brazil nut and pine nut are high in potassium. Brazil nut has a little more potassium ( 10%) than pine nut by weight - brazil nut has 659mg of potassium in 100 grams and pine nut has 597mg of potassium.