Comprehensive comparison table for all 7 seeds and nuts :
- Jackfruit seeds
- Bunya nuts
- Brazil nuts
- Cashew nuts
- Macadamia nuts
- Pine nuts
- Pistachios
We’ll compare per 100 g edible portion for Calories, Protein, Fat, Carbohydrates, Fiber, Magnesium, Potassium, Calcium, Iron, Zinc, Vitamin B1, B6, Vitamin E, and Vitamin K.
| Nutrient / Nut | Jackfruit Seeds | Bunya Nuts | Brazil Nuts | Cashew Nuts | Macadamia Nuts | Pine Nuts | Pistachios |
|---|---|---|---|---|---|---|---|
| Calories (kcal) | ~140–170 | 217 | 656 | 553 | 718 | 673 | 562 |
| Protein (g) | 7–8 | 9 | 14.3 | 18.2 | 7.9 | 13.7 | 20.3 |
| Fat (g) | 5.6 | 2 | 66 | 43.9 | 75.8 | 68.4 | 45.4 |
| Carbs (g) | 29 | 40–43 | 12 | 30.2 | 13.8 | 13.1 | 27.5 |
| Fiber (g) | 5.2 | 7–8 | 7.5 | 3.3 | 8.6 | 3.7 | 10.6 |
| Magnesium (mg) | 54 | 62 | 376 | 292 | 130 | 251 | 121 |
| Potassium (mg) | 54 | 194 | 659 | 660 | 368 | 597 | 1025 |
| Calcium (mg) | 36 | 7 | 160 | 37 | 85 | 16 | 105 |
| Iron (mg) | 3–4 | 4 | 2.43 | 6.7 | 3.7 | 5.5 | 4 |
| Zinc (mg) | 0.77 | ~1 | 4.06 | 5.8 | 1.3 | 6.5 | 2.2 |
| Vitamin B1 (mg) | 0.05 | ~0.1 | 0.617 | 0.42 | 1.2 | 0.36 | 0.87 |
| Vitamin B6 (mg) | 0.05 | 0.1 | 0.6 | 0.42 | 0.27 | 0.1 | 1.7 |
| Vitamin E (mg) | 0.7 | 0.5 | 5.65 | 0.9 | 0.54 | 9.3 | 2.3 |
| Vitamin K (µg) | 4 | 7 | 3.5 | 34.1 | 60 | 53.9 | 13.2 |
Key Observations
- Highest protein: Pistachios (20.3 g) and Cashews (18.2 g)
- Highest fat: Macadamia nuts (75.8 g) and Brazil nuts (66 g)
- Highest fiber: Pistachios (10.6 g)
- Richest in magnesium: Brazil nuts (376 mg)
- Richest in potassium: Pistachios (1025 mg)
- Richest in Vitamin E: Pine nuts (9.3 mg)
- Lowest calorie seeds/nuts: Jackfruit seeds (~140–170 kcal) and Bunya nuts (217 kcal)
- Unique feature: Brazil nuts are exceptionally high in selenium (not included in this table but critical for nutrition).