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Cumin vs. Pumpkin seed — In-Depth Nutrition Comparison

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What are the differences between Cumin and Pumpkin seed?

  • Cumin is higher in Iron, Manganese, Calcium, Phosphorus, Vitamin B1, Vitamin B6, Vitamin B3, and Potassium, yet Pumpkin seed is higher in Zinc, and Fiber.
  • Cumin's daily need coverage for Iron is 788% more.
  • Cumin has 18 times more Vitamin B1 than Pumpkin seed. While Cumin has 0.628mg of Vitamin B1, Pumpkin seed has only 0.034mg.

We used Spices, cumin seed and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

Cumin 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.
Contains more Calcium +1592.7%
Contains more Iron +1904.8%
Contains more Magnesium +39.7%
Contains more Phosphorus +442.4%
Contains more Potassium +94.6%
Contains more Copper +25.7%
Contains more Manganese +572%
Contains less Sodium -89.3%
Contains more Zinc +114.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 280% 2489% 262% 214% 158% 22% 131% 289% 435% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +1592.7%
Contains more Iron +1904.8%
Contains more Magnesium +39.7%
Contains more Phosphorus +442.4%
Contains more Potassium +94.6%
Contains more Copper +25.7%
Contains more Manganese +572%
Contains less Sodium -89.3%
Contains more Zinc +114.6%

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.
Cumin
9
:
Contains more Vitamin A +1948.4%
Contains more Vitamin C +2466.7%
Contains more Vitamin B1 +1747.1%
Contains more Vitamin B2 +528.8%
Contains more Vitamin B3 +1501%
Contains more Vitamin B6 +1075.7%
Contains more Folate +11.1%
Equal in Folate - 9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
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 +1948.4%
Contains more Vitamin C +2466.7%
Contains more Vitamin B1 +1747.1%
Contains more Vitamin B2 +528.8%
Contains more Vitamin B3 +1501%
Contains more Vitamin B6 +1075.7%
Contains more Folate +11.1%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +14.8%
Contains more Water +79.1%
Contains more Other +100.5%
Contains more Carbs +21.5%
Equal in Protein - 18.55
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
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 Fats +14.8%
Contains more Water +79.1%
Contains more Other +100.5%
Contains more Carbs +21.5%
Equal in Protein - 18.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -58.2%
Contains more Monounsaturated Fat +132.8%
Contains more Polyunsaturated fat +169.7%
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -58.2%
Contains more Monounsaturated Fat +132.8%
Contains more Polyunsaturated fat +169.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cumin 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 Cumin Pumpkin seed Opinion
Net carbs 33.74g 35.35g Pumpkin seed
Protein 17.81g 18.55g Pumpkin seed
Fats 22.27g 19.4g Cumin
Carbs 44.24g 53.75g Pumpkin seed
Calories 375kcal 446kcal Pumpkin seed
Sugar 2.25g Pumpkin seed
Fiber 10.5g 18.4g Pumpkin seed
Calcium 931mg 55mg Cumin
Iron 66.36mg 3.31mg Cumin
Magnesium 366mg 262mg Cumin
Phosphorus 499mg 92mg Cumin
Potassium 1788mg 919mg Cumin
Sodium 168mg 18mg Pumpkin seed
Zinc 4.8mg 10.3mg Pumpkin seed
Copper 0.867mg 0.69mg Cumin
Manganese 3.333mg 0.496mg Cumin
Selenium 5.2µg Cumin
Vitamin A 1270IU 62IU Cumin
Vitamin A RAE 64µg 3µg Cumin
Vitamin E 3.33mg Cumin
Vitamin C 7.7mg 0.3mg Cumin
Vitamin B1 0.628mg 0.034mg Cumin
Vitamin B2 0.327mg 0.052mg Cumin
Vitamin B3 4.579mg 0.286mg Cumin
Vitamin B5 0.056mg Pumpkin seed
Vitamin B6 0.435mg 0.037mg Cumin
Folate 10µg 9µg Cumin
Vitamin K 5.4µg Cumin
Tryptophan 0.326mg Pumpkin seed
Threonine 0.683mg Pumpkin seed
Isoleucine 0.956mg Pumpkin seed
Leucine 1.572mg Pumpkin seed
Lysine 1.386mg Pumpkin seed
Methionine 0.417mg Pumpkin seed
Phenylalanine 0.924mg Pumpkin seed
Valine 1.491mg Pumpkin seed
Histidine 0.515mg Pumpkin seed
Saturated Fat 1.535g 3.67g Cumin
Monounsaturated Fat 14.04g 6.032g Cumin
Polyunsaturated fat 3.279g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cumin 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
51%
Cumin
4%
Pumpkin seed
Minerals Daily Need Coverage Score
431%
Cumin
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 2.25g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 150mg)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Cumin
Cumin is lower in Saturated Fat (difference - 2.135g)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is richer in vitamins?
Cumin
Cumin 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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.