Brazil Nut vs. Pumpkin Seeds
Nutrition comparison of Brazil Nut and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and pumpkin seeds:
- Both pumpkin seeds and brazil nut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Brazil nut has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Brazil nut has signficantly more Vitamin E than pumpkin seed.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and brazil nut are high in calories. Brazil nut has 48% more calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Pumpkin Seeds | |
|---|---|---|
| Protein | 8% | 16% |
| Carbohydrates | 7% | 46% |
| Fat | 85% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and brazil nut has 78% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both pumpkin seeds and brazil nut are high in dietary fiber. Pumpkin seed has 145% more dietary fiber than brazil nut - pumpkin seed has 18.4g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Pumpkin seed has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and brazil nut are high in protein. Pumpkin seed has 30% more protein than brazil nut - pumpkin seed has 18.6g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and pumpkin seed has 77% less saturated fat than brazil nut - pumpkin seed has 3.7g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and brazil nut contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin A
Pumpkin seeds and brazil nut contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than pumpkin seed - brazil nut has 5.7mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, pantothenic acid, Vitamin B6 and folate. Both brazil nut and pumpkin seeds contain significant amounts of riboflavin and niacin.
| Brazil Nut | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.617 MG | 0.034 MG |
| Riboflavin | 0.035 MG | 0.052 MG |
| Niacin | 0.295 MG | 0.286 MG |
| Pantothenic acid | 0.184 MG | 0.056 MG |
| Vitamin B6 | 0.101 MG | 0.037 MG |
| Folate | 22 UG | 9 UG |
Minerals
calcium
Both pumpkin seeds and brazil nut are high in calcium. Brazil nut has 191% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both pumpkin seeds and brazil nut are high in iron. Pumpkin seed has 36% more iron than brazil nut - pumpkin seed has 3.3mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both pumpkin seeds and brazil nut are high in potassium. Pumpkin seed has 39% more potassium than brazil nut - pumpkin seed has 919mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Brazil Nut | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.077 G |
| Total | 0.036 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than pumpkin seed per 100 grams.
| Brazil Nut | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.018 G | ~ |
| linoleic acid | 24.363 G | 8.759 G |
| Total | 24.381 G | 8.759 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Brazil Nut or Pumpkin Seeds .
Note: The specific food items compared are: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Brazil Nut g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
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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 pumpkin seeds or brazil nut contain more calories in 100 grams?Both pumpkin seeds and brazil nut are high in calories. Brazil nut has 50% more calories than pumpkin seed - pumpkin seed has 446 calories in 100g and brazil nut has 659 calories.
Does pumpkin seeds or brazil nut have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and brazil nut has 80% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and brazil nut has 11.7g of carbohydrates.
Does pumpkin seeds or brazil nut contain more calcium?
Both pumpkin seeds and brazil nut are high in calcium. Brazil nut has 190% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does pumpkin seeds or brazil nut contain more iron?
Both pumpkin seeds and brazil nut are high in iron. Pumpkin seed has 40% more iron than brazil nut - pumpkin seed has 3.3mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does pumpkin seeds or brazil nut contain more potassium?
Both pumpkin seeds and brazil nut are high in potassium. Pumpkin seed has 40% more potassium than brazil nut - pumpkin seed has 919mg of potassium in 100 grams and brazil nut has 659mg of potassium.