Side-by-Side Comparison
Nuts, Seeds & Kernels
Brazil Nuts (Raw) vs. Pumpkin Seeds (Pepitas Raw)
Comparing 2 standards across 13 specifications. 13 key differences identified.
Comparing:
Brazil Nuts (Raw)
Pumpkin Seeds (Pepitas Raw)
Brazil nuts (Bertholletia excelsa) are large Amazonian tree seeds with the highest selenium concentration of any commonly eaten food, though actual content varies widely by growing region. Per 100g, they provide 659 kcal, 67.1g fats (24.6g MUFA, 20.6g PUFA, 16.1g saturated), 14.3g protein, and a lab-average 1,917µg selenium (3,485% DV) -- a handful per day is a sensible ceiling, not a target.
Pepitas are hull-less seeds of oilseed pumpkins (Cucurbita pepo). Per 100g raw, they provide 559 kcal, 49.1g fats (16.2g MUFA, 21.0g PUFA), 30.2g protein, 10.7g carbohydrates (6.0g fiber), 592mg magnesium (141% DV), and 7.8mg zinc (71% DV).
Specification Comparison Table
13 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
659 kcal | 559 kcal |
|
Total Fat
|
67.1 g | 49.1 g |
|
Monounsaturated Fat (MUFA)
|
24.6 g | 16.2 g |
|
Polyunsaturated Fat (PUFA)
|
20.6 g | 21.0 g |
|
Saturated Fat
|
16.1 g | 8.65 g |
|
Protein
|
14.3 g | 30.2 g |
|
Carbohydrates
|
12.3 g | 10.7 g |
|
Dietary Fiber
|
7.50 g | 6.00 g |
|
Magnesium
|
376 (90% DV) mg | 592 (141% DV) mg |
|
Selenium
|
1,917 (3,485% DV as a lab average -- actual content varies widely, often 10x or more, by growing region/soil) µg | — |
|
Net Carbohydrates
|
4.80 g | — |
|
Zinc
|
— | 7.81 (71% DV) mg |
|
Iron (Non-Heme)
|
— | 8.82 (49% DV) mg |
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