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  6. Black pepper vs. Pumpkin seed

Black pepper vs. Pumpkin seed — In-Depth Nutrition Comparison

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Summary of differences between Black pepper and Pumpkin seed

  • Black pepper has more Manganese, Iron, Copper, Calcium, Fiber, Vitamin B5, Vitamin B6, and Potassium, while Pumpkin seed has more Zinc, and Magnesium.
  • Black pepper covers your daily need of Manganese 533% more than Pumpkin seed.
  • Black pepper contains 25 times more Vitamin B5 than Pumpkin seed. While Black pepper contains 1.399mg of Vitamin B5, Pumpkin seed contains only 0.056mg.

These are the specific foods used in this comparison Spices, pepper, black and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Black pepper vs Pumpkin seed infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Black pepper
Black pepper
7
:
3
Pumpkin seed
Pumpkin seed
Contains more Calcium +705.5%
Contains more Iron +193.4%
Contains more Phosphorus +71.7%
Contains more Potassium +44.6%
Contains more Copper +92.8%
Contains more Manganese +2471.2%
Contains more Magnesium +53.2%
Contains more Zinc +765.5%
Equal in Sodium - 18
Black pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +705.5%
Contains more Iron +193.4%
Contains more Phosphorus +71.7%
Contains more Potassium +44.6%
Contains more Copper +92.8%
Contains more Manganese +2471.2%
Contains more Magnesium +53.2%
Contains more Zinc +765.5%
Equal in Sodium - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Black pepper
Black pepper
9
:
1
Pumpkin seed
Pumpkin seed
Contains more Vitamin A +782.3%
Contains more Vitamin B1 +217.6%
Contains more Vitamin B2 +246.2%
Contains more Vitamin B3 +299.7%
Contains more Vitamin B5 +2398.2%
Contains more Vitamin B6 +686.5%
Contains more Folate +88.9%
Contains more Vitamin C +∞%
Black pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +782.3%
Contains more Vitamin B1 +217.6%
Contains more Vitamin B2 +246.2%
Contains more Vitamin B3 +299.7%
Contains more Vitamin B5 +2398.2%
Contains more Vitamin B6 +686.5%
Contains more Folate +88.9%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black pepper
Black pepper
3
:
2
Pumpkin seed
Pumpkin seed
Contains more Carbs +19%
Contains more Water +176.9%
Contains more Other +161.6%
Contains more Protein +78.5%
Contains more Fats +495.1%
Black pepper
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Pumpkin seed
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more Carbs +19%
Contains more Water +176.9%
Contains more Other +161.6%
Contains more Protein +78.5%
Contains more Fats +495.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black pepper
Black pepper
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +716.2%
Contains more Polyunsaturated fat +786.2%
Black pepper
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +716.2%
Contains more Polyunsaturated fat +786.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black pepper Pumpkin seed
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black pepper Pumpkin seed Opinion
Net carbs 38.65g 35.35g Black pepper
Protein 10.39g 18.55g Pumpkin seed
Fats 3.26g 19.4g Pumpkin seed
Carbs 63.95g 53.75g Black pepper
Calories 251kcal 446kcal Pumpkin seed
Fructose 0.23g Black pepper
Sugar 0.64g Pumpkin seed
Fiber 25.3g 18.4g Black pepper
Calcium 443mg 55mg Black pepper
Iron 9.71mg 3.31mg Black pepper
Magnesium 171mg 262mg Pumpkin seed
Phosphorus 158mg 92mg Black pepper
Potassium 1329mg 919mg Black pepper
Sodium 20mg 18mg Pumpkin seed
Zinc 1.19mg 10.3mg Pumpkin seed
Copper 1.33mg 0.69mg Black pepper
Manganese 12.753mg 0.496mg Black pepper
Selenium 4.9µg Black pepper
Vitamin A 547IU 62IU Black pepper
Vitamin A RAE 27µg 3µg Black pepper
Vitamin E 1.04mg Black pepper
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.108mg 0.034mg Black pepper
Vitamin B2 0.18mg 0.052mg Black pepper
Vitamin B3 1.143mg 0.286mg Black pepper
Vitamin B5 1.399mg 0.056mg Black pepper
Vitamin B6 0.291mg 0.037mg Black pepper
Folate 17µg 9µg Black pepper
Vitamin K 163.7µg Black pepper
Tryptophan 0.058mg 0.326mg Pumpkin seed
Threonine 0.244mg 0.683mg Pumpkin seed
Isoleucine 0.366mg 0.956mg Pumpkin seed
Leucine 1.014mg 1.572mg Pumpkin seed
Lysine 0.244mg 1.386mg Pumpkin seed
Methionine 0.096mg 0.417mg Pumpkin seed
Phenylalanine 0.446mg 0.924mg Pumpkin seed
Valine 0.547mg 1.491mg Pumpkin seed
Histidine 0.159mg 0.515mg Pumpkin seed
Saturated Fat 1.392g 3.67g Black pepper
Monounsaturated Fat 0.739g 6.032g Pumpkin seed
Polyunsaturated fat 0.998g 8.844g Pumpkin seed
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Black pepper
4%
Pumpkin seed
Minerals Daily Need Coverage Score
297%
Black pepper
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 2mg)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Black pepper
Black pepper is lower in Saturated Fat (difference - 2.278g)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.