Brazil Nut vs Butternut Squash
Nutrition Comparison per 100g
Brazil Nut 5
vs 4 Butternut Squash
Nuts & Seeds vs Vegetables
Side-by-Side Nutrition Facts
| Nutrient | Brazil Nut | Butternut Squash | Better |
|---|---|---|---|
| Calories | 659kcal | 45kcal | Butternut Squash |
| Protein | 14.3g | 1g | Brazil Nut |
| Total Fat | 67.1g | 0.1g | Butternut Squash |
| Carbohydrates | 11.7g | 11.7g | Tie |
| Fiber | 7.5g | 2g | Brazil Nut |
| Sugar | 2.3g | 2.2g | Butternut Squash |
| Vitamin C | 0.7mg | 21mg | Butternut Squash |
| Calcium | 160mg | 48mg | Brazil Nut |
| Iron | 2.4mg | 0.7mg | Brazil Nut |
| Potassium | 659mg | 352mg | Brazil Nut |
Macronutrient Breakdown
Brazil Nut
Protein: 14.3g Fat: 67.1g Carbs: 11.7g
Butternut Squash
Protein: 1g Fat: 0.1g Carbs: 11.7g
Data Source
Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.
Brazil Nut vs Butternut Squash — Key Takeaway
Butternut Squash has 614 fewer calories per 100g than Brazil Nut, making it the lighter option. For protein, Brazil Nut leads with 14.3g per 100g. Brazil Nut is the better source of fiber at 7.5g per 100g. Butternut Squash provides 21mg of vitamin C.
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