Brazil Nut vs Pumpkin Seed
Nutrition Comparison per 100g
Brazil Nut 3
vs 7 Pumpkin Seed
Nuts & Seeds vs Nuts & Seeds
Side-by-Side Nutrition Facts
| Nutrient | Brazil Nut | Pumpkin Seed | Better |
|---|---|---|---|
| Calories | 659kcal | 559kcal | Pumpkin Seed |
| Protein | 14.3g | 30.2g | Pumpkin Seed |
| Total Fat | 67.1g | 49.1g | Pumpkin Seed |
| Carbohydrates | 11.7g | 10.7g | Brazil Nut |
| Fiber | 7.5g | 6g | Brazil Nut |
| Sugar | 2.3g | 1.4g | Pumpkin Seed |
| Vitamin C | 0.7mg | 1.9mg | Pumpkin Seed |
| Calcium | 160mg | 46mg | Brazil Nut |
| Iron | 2.4mg | 8.8mg | Pumpkin Seed |
| Potassium | 659mg | 809mg | Pumpkin Seed |
Macronutrient Breakdown
Brazil Nut
Protein: 14.3g Fat: 67.1g Carbs: 11.7g
Pumpkin Seed
Protein: 30.2g Fat: 49.1g Carbs: 10.7g
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 Pumpkin Seed — Key Takeaway
Pumpkin Seed has 100 fewer calories per 100g than Brazil Nut, making it the lighter option. For protein, Pumpkin Seed leads with 30.2g per 100g. Brazil Nut is the better source of fiber at 7.5g per 100g.
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