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Pumpkin seeds vs Brazil nut: nutrition comparison

Per 100 g: 615 kcal for Pumpkin seeds, versus 698 kcal for Brazil nut, a difference of 83 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Pumpkin seeds

Nuts, seeds and oleaginous fruit100 g

Protein35.6 g 35.6 g

Fat49.1 g 49.1 g

Vitamin D0 µg 0 µg

Omega-30.1 g 0.1 g

Energy615 kcal 615 kcal

Protein+18.6 g

Fat−17.4 g

Vitamin Dequal

Omega-3+0.1 g

Energy−83 kcal

Brazil nut

Nuts, seeds and oleaginous fruit100 g

Protein17 g 17 g

Fat66.5 g 66.5 g

Vitamin D0 µg 0 µg

Omega-30 g 0 g

Energy698 kcal 698 kcal

Highest phosphorus content

Pumpkin seeds contains 440 mg more phosphorus per 100 g.

Highest folate content

Pumpkin seeds contains 107 µg more folate per 100 g.

Highest magnesium content

Pumpkin seeds contains 170 mg more magnesium per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Pumpkin seeds	Brazil nut
Macronutrients
Energy	615 kcal	698 kcal
Protein	35.6 g	17 g
Fat	49.1 g	66.5 g
of which saturated fat	8.7 g	16.1 g
of which polyunsaturated	21 g	24.4 g
of which omega-3	0.1 g	0 g
Carbohydrates	4.7 g	4.2 g
of which sugars	1.4 g	2.3 g
Dietary fibre	6 g	7.5 g
Water	5.2 g	3.4 g
Alcohol	0 g	0 g
Minerals
Calcium	63 mg	160 mg
Iron	8.2 mg	2.4 mg
Magnesium	520 mg	350 mg
Phosphorus	1,090 mg	650 mg
Potassium	900 mg	640 mg
Sodium	5 mg	1 mg
Zinc	5 mg	4.3 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	2 mg	1 mg
Folate	129 µg	22 µg

Pumpkin seeds vs Brazil nut: nutrition comparison

Pumpkin seeds

Brazil nut

Full comparison, nutrient by nutrient

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