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Peanut vs Pumpkin seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 4.72g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 2.609g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 4)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.6)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (18 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peanut Pumpkin seed
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Peanut Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
47
Peanut
3
Pumpkin seed
Mineral Summary Score
80
Peanut
86
Pumpkin seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Peanut
4
:
Contains more Iron +38.4%
Contains more Calcium +67.3%
Contains more Copper +65.8%
Contains more Phosphorus +308.7%
Contains more Potassium +30.4%
Contains more Magnesium +56%
Contains more Zinc +215%
Equal in Sodium - 18
Contains more Iron +38.4%
Contains more Calcium +67.3%
Contains more Copper +65.8%
Contains more Phosphorus +308.7%
Contains more Potassium +30.4%
Contains more Magnesium +56%
Contains more Zinc +215%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Peanut
7
:
Contains more Vitamin B1 +1782.4%
Contains more Vitamin B2 +159.6%
Contains more Vitamin B3 +4118.9%
Contains more Vitamin B5 +3055.4%
Contains more Vitamin B6 +840.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1782.4%
Contains more Vitamin B2 +159.6%
Contains more Vitamin B3 +4118.9%
Contains more Vitamin B5 +3055.4%
Contains more Vitamin B6 +840.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
155%
Peanut
111%
Pumpkin seed
Carbohydrates
16%
Peanut
54%
Pumpkin seed
Fats
227%
Peanut
90%
Pumpkin seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Peanut Pumpkin seed Opinion
Calories 567 446 Peanut
Protein 25.8 18.55 Peanut
Fats 49.24 19.4 Peanut
Vitamin C 0 0.3 Pumpkin seed
Carbs 16.13 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 4.58 3.31 Peanut
Calcium 92 55 Peanut
Potassium 705 919 Pumpkin seed
Magnesium 168 262 Pumpkin seed
Sugars 4.72 Peanut
Fiber 8.5 18.4 Pumpkin seed
Copper 1.144 0.69 Peanut
Zinc 3.27 10.3 Pumpkin seed
Starch
Phosphorus 376 92 Peanut
Sodium 18 18
Vitamin A 0 62 Pumpkin seed
Vitamin E 8.33 Peanut
Vitamin D 0 0
Vitamin B1 0.64 0.034 Peanut
Vitamin B2 0.135 0.052 Peanut
Vitamin B3 12.066 0.286 Peanut
Vitamin B5 1.767 0.056 Peanut
Vitamin B6 0.348 0.037 Peanut
Vitamin B12 0 0
Vitamin K 0 Peanut
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 6.279 3.67 Pumpkin seed
Monounsaturated Fat 24.426 6.032 Peanut
Polyunsaturated fat 15.558 8.844 Peanut
Tryptophan 0.25 0.326 Pumpkin seed
Threonine 0.883 0.683 Peanut
Isoleucine 0.907 0.956 Pumpkin seed
Leucine 1.672 1.572 Peanut
Lysine 0.926 1.386 Pumpkin seed
Methionine 0.317 0.417 Pumpkin seed
Phenylalanine 1.377 0.924 Peanut
Valine 1.082 1.491 Pumpkin seed
Histidine 0.652 0.515 Peanut
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.