Brazil Nuts vs Pumpkin Seeds
How does the nutrition of Brazil Nuts compare to Pumpkin Seeds? Here's a side-by-side comparison per 100g serving.
| Nutrient | Brazil Nuts | Pumpkin Seeds | Winner |
|---|---|---|---|
| Calories | 659kcal | 559kcal | Pumpkin Seeds |
| Protein | 14.3g | 24.5g | Pumpkin Seeds |
| Carbohydrates | 12.3g | 20.3g | Brazil Nuts |
| Total Fat | 66.4g | 49.0g | Pumpkin Seeds |
| Fiber | 6.5g | 1.1g | Brazil Nuts |
| Sugar | 2.3g | 0.4g | Pumpkin Seeds |
| Sodium | 50.0mg | 50.0mg | Tie |
| Cholesterol | 0.0mg | 0.0mg | Tie |
| Calcium | 50.0mg | 50.0mg | Tie |
| Iron | 1.2mg | 1.2mg | Tie |
| Potassium | 300.0mg | 300.0mg | Tie |
| Vitamin C | 5.0mg | 5.0mg | Tie |
Key Differences
- Pumpkin Seeds has 42% more protein
- Brazil Nuts has 39% less carbohydrates
- Pumpkin Seeds has 26% less total fat
- Brazil Nuts has 83% more fiber
- Pumpkin Seeds has 83% less sugar
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