Brazil Nut vs. Raw Pumpkin Seeds
Nutrition comparison of Brazil Nut and Raw 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
raw 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 raw pumpkin seeds:
- Both brazil nut and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Brazil nut has more thiamin and pantothenic acid, however, raw pumpkin seed contains more riboflavin, niacin and folate.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and raw pumpkin seeds are high in calories. Brazil nut has 18% more calories than raw pumpkin seed - brazil nut has 659 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, brazil nut is lighter in protein, heavier in fat and similar to raw pumpkin seeds for carbs. Brazil nut has a macronutrient ratio of 8:7:85 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 8% | 20% |
| Carbohydrates | 7% | 7% |
| Fat | 85% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut and raw pumpkin seeds contain similar amounts of carbs - brazil nut has 11.7g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both brazil nut and raw pumpkin seeds are high in dietary fiber. Brazil nut has 25% more dietary fiber than raw pumpkin seed - brazil nut has 7.5g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Brazil nut and raw pumpkin seeds contain similar amounts of sugar - brazil nut has 2.3g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Both brazil nut and raw pumpkin seeds are high in protein. Raw pumpkin seed has 111% more protein than brazil nut - brazil nut has 14.3g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Both brazil nut and raw pumpkin seeds are high in saturated fat. Brazil nut has 86% more saturated fat than raw pumpkin seed - brazil nut has 16.1g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Brazil nut and raw pumpkin seeds contain similar amounts of Vitamin C - brazil nut has 0.7mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Raw pumpkin seeds and brazil nut contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has 159% more Vitamin E than raw pumpkin seed - brazil nut has 5.7mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Raw pumpkin seed has more Vitamin K than brazil nut - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin and pantothenic acid, however, raw pumpkin seed contains more riboflavin, niacin and folate. Both brazil nut and raw pumpkin seeds contain significant amounts of Vitamin B6.
| Brazil Nut | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.617 MG | 0.273 MG |
| Riboflavin | 0.035 MG | 0.153 MG |
| Niacin | 0.295 MG | 4.987 MG |
| Pantothenic acid | 0.184 MG | ~ |
| Vitamin B6 | 0.101 MG | 0.143 MG |
| Folate | 22 UG | 58 UG |
Minerals
calcium
Both brazil nut and raw pumpkin seeds are high in calcium. Brazil nut has 248% more calcium than raw pumpkin seed - brazil nut has 160mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both brazil nut and raw pumpkin seeds are high in iron. Raw pumpkin seed has 263% more iron than brazil nut - brazil nut has 2.4mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both brazil nut and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 23% more potassium than brazil nut - brazil nut has 659mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Brazil Nut | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.12 G |
| Total | 0.036 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, both brazil nut and raw pumpkin seeds contain significant amounts of linoleic acid.
| Brazil Nut | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | ~ | 0.131 G |
| linoleic acid | 24.363 G | 20.71 G |
| Total | 24.363 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Brazil Nut g
()
|
Daily Values (%) |
Raw Pumpkin Seeds 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 % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brazil nut or raw pumpkin seeds contain more calories in 100 grams?Both brazil nut and raw pumpkin seeds are high in calories. Brazil nut has 20% more calories than raw pumpkin seed - brazil nut has 659 calories in 100g and raw pumpkin seed has 559 calories.
Does brazil nut or raw pumpkin seeds contain more calcium?
Both brazil nut and raw pumpkin seeds are high in calcium. Brazil nut has 250% more calcium than raw pumpkin seed - brazil nut has 160mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does brazil nut or raw pumpkin seeds contain more iron?
Both brazil nut and raw pumpkin seeds are high in iron. Raw pumpkin seed has 260% more iron than brazil nut - brazil nut has 2.4mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does brazil nut or raw pumpkin seeds contain more potassium?
Both brazil nut and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 20% more potassium than brazil nut - brazil nut has 659mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.