Quick Summary
When to Choose Pumpkin Seeds (Pepitas)
Choose Pumpkin Seeds (Pepitas) for more protein (30g vs 15g) and more magnesium (557mg vs 382mg) per 100g. It is also lower in calories (539 vs 668 per 100g).
When to Choose Brazil Nuts
Choose Brazil Nuts for more healthy fats (68g vs 46g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pumpkin Seeds (Pepitas) | Brazil Nuts | Winner |
|---|---|---|---|
| Calories | 539.3 | 667.9 | 🏆 Pumpkin Seeds (Pepitas) |
| Protein | 30.4g | 14.6g | 🏆 Pumpkin Seeds (Pepitas) |
| Carbohydrates | 10.7g | 11.8g | |
| Fiber | 6.1g | 7.5g | 🏆 Brazil Nuts |
| Total Fat | 46.4g | 67.9g |
Key Vitamins & Minerals
Copper
🏆 Brazil Nuts has 25% more
Magnesium
🏆 Pumpkin Seeds (Pepitas) has 46% more
Health Benefits Comparison
Pumpkin Seeds (Pepitas) Benefits
- Highest plant-based zinc for immune health
- Rich in magnesium for sleep and mood
- Supports prostate and bladder health
- Anti-inflammatory omega-3 ALA
Brazil Nuts Benefits
- Highest selenium content of any food (777% DV per oz)
- Just 2 nuts provide 100% daily selenium needs
- Rich in healthy fats for heart health
- Provides magnesium (26% DV) for muscle function
- Good copper source (24% DV) for iron absorption
Practical Considerations
💰 Cost
Pumpkin Seeds (Pepitas): Moderate
Brazil Nuts: Moderate
🕒 Preparation
Pumpkin Seeds (Pepitas): Easy
Brazil Nuts: Easy
📦 Storage
Pumpkin Seeds (Pepitas): Refrigerate
Brazil Nuts: Refrigerate
🍽️ Versatility
Pumpkin Seeds (Pepitas): Very versatile
Brazil Nuts: Very versatile
The Bottom Line
Both Pumpkin Seeds (Pepitas) and Brazil Nuts are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Pumpkin Seeds (Pepitas) if: Choose Pumpkin Seeds (Pepitas) for more protein (30g vs 15g) and more magnesium (557mg vs 382mg) per 100g. It is also lower in calories (539 vs 668 per 100g).
Choose Brazil Nuts if: Choose Brazil Nuts for more healthy fats (68g vs 46g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pumpkin Seeds (Pepitas) and Brazil Nuts in Nutrivio
Compare how Pumpkin Seeds (Pepitas) and Brazil Nuts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
