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Brazil Nuts vs Pumpkin Seeds: What’s The Difference?

This article explains the key similarities and differences between brazil nuts and pumpkin seeds, foods from the nuts and seeds group. Read on to learn more about the brazil nuts vs pumpkin seeds comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 6, 2023.

Brazil Nuts and pumpkin seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on brazil nuts and pumpkin seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Brazil Nuts

Brazil nuts (Bertholletia excelsa) are a type of nut that is native to the Amazon rainforest in South America.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Brazil nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate Brazil nuts into your diet.

They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes. Brazil nuts are also available in a variety of forms, including whole, chopped, and ground into flour.

Brazil nuts are widely available and can be found at most grocery stores. They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving Brazil nuts a try.

They are flavorful, versatile, and have a variety of health benefits.

Brazil Nuts are an excellent source of Vitamin B1 (Thiamine), and Vitamin E.

They also contain Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) in a small amount.

Pumpkin Seeds

Pumpkin seeds (Cucurbita pepo) are edible seeds that come from pumpkins, which are a type of gourd native to North America.

These seeds have a slightly nutty and slightly sweet flavor, and are often eaten as a snack or used in a variety of dishes.

Pumpkin seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pumpkin seeds into your diet.

They can be eaten raw or roasted and are often used as a topping for salads and other dishes.

Pumpkin seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Pumpkin seeds are widely available and can be found at most grocery stores.

They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving pumpkin seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Pumpkin Seeds are an excellent source of Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E and some Vitamin B6 (Pyroxidine), and Vitamin K.

Brazil Nuts vs Pumpkin Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing brazil nuts vs pumpkin seeds.

This comparison will start by comparing the caloric value of brazil nuts and pumpkin seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Brazil NutsPumpkin Seeds
Energy659 kcal559 kcal
Carbs11.74 g10.7 g
Sugar2.33 g1.4 g
Fiber7.5 g6 g
Protein14.32 g30.2 g
Fat67.1 g49 g
Saturated Fat16.134 g8.66 g

Brazil Nuts vs Pumpkin Seeds Calories

Nuts and seeds are generally high in calories; the same goes for brazil nuts and pumpkin seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing pumpkin seeds vs brazil nuts for weight loss, pumpkin seeds are slightly lower in calories, with 157 calories per serving, compared to 185 calories per serving of brazil nuts.

However, both brazil nuts and pumpkin seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Brazil Nuts vs Pumpkin Seeds Protein

Nuts and seeds, including brazil nuts and pumpkin seeds, are an important source of plant-based protein.

Pumpkin Seeds offer around 53% more protein than brazil nuts.

Pumpkin Seeds have 30.2 grams of protein per 100 grams (or 8.5g per serving), while brazil nuts have 14.3 grams of protein per 100 grams (or 4g per serving).

Brazil Nuts vs Pumpkin Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in brazil nuts and pumpkin seeds.

The total amount of carbohydrates is around 9% higher in brazil nuts than in pumpkin seeds. They have 11.7 grams per 100 grams, compared to 10.7 grams in pumpkin seeds.

There’s less sugar in pumpkin seeds than in brazil nuts, 43% precisely.

One handful of pumpkin seeds (28 grams) contains 0.4 grams of sugar, while the same amount of brazil nuts contains 0.7 grams.

Lastly, let’s take a look at the dietary fiber in brazil nuts and pumpkin seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.1 grams of fiber per portion, brazil nuts are a better source of fiber than pumpkin seeds which offer 1.7 grams per portion.

Brazil Nuts vs Pumpkin Seeds Fats

Like the other nuts and seeds, fats in brazil nuts and pumpkin seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in brazil nuts and pumpkin seeds:

  • Brazil Nuts: 67.1 grams per 100 grams
  • Pumpkin Seeds: 49 per 100 grams

Speaking of saturated fats, pumpkin seeds are 46% lower in saturated fats.

Pumpkin Seeds and brazil nuts contain 8.7 grams and 16.1 grams of saturated fat per 100 grams, respectively.

Brazil Nuts vs Pumpkin Seeds Vitamins Content

This section will discuss the vitamin content of brazil nuts and pumpkin seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Brazil Nuts have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, pumpkin seeds have a higher amount of vitamin B1 (Thiamine), and vitamin E.

Brazil Nuts and pumpkin seeds contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins brazil nuts and pumpkin seeds contain side by side, so you can easily compare them.

Brazil NutsPumpkin Seeds
Vitamin A016 IU
Vitamin C0.7 mg1.9 mg
Vitamin D00
Vitamin B1 (Thiamine)0.617 mg0.273 mg
Vitamin B2 (Riboflavin)0.035 mg0.153 mg
Vitamin B3 (Niacin)0.295 mg4.99 mg
Vitamin B5 (Pantothenic acid)0.184 mg0.75 mg
Vitamin B6 (Pyroxidine)0.101 mg0.143 mg
Vitamin B9 (Folate)22 µg58 µg
Vitamin B12 (Cobalamin)00
Vitamin E5.65 mg2.18 mg
Vitamin K07.3 µg

Brazil Nuts vs Pumpkin Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the brazil nuts and pumpkin seeds comparison focuses on their mineral content.

Brazil Nuts are a better source of iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than pumpkin seeds.

On the other hand, pumpkin seeds have a higher amount of calcium, copper, and selenium.

Brazil Nuts and pumpkin seeds contain the same amount of fluoride.

Check out the table below to learn how brazil nuts and pumpkin seeds compare when it comes to mineral contents.

Brazil NutsPumpkin Seeds
Calcium160 mg46 mg
Copper1.743 mg1.34 mg
Fluoride00
Iron2.43 mg8.82 mg
Magnesium376 mg592 mg
Manganese1.223 mg4.54 mg
Phosphorus725 mg1230 mg
Potassium659 mg809 mg
Selenium1917 µg9.4 µg
Sodium3 mg7 mg
Zinc4.06 mg7.81 mg

The Final Word

Brazil Nuts and pumpkin seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both brazil nuts and pumpkin seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Sources

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