Pumpkin seed vs. Okara — In-Depth Nutrition Comparison
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Summary of differences between Pumpkin seed and Okara
- Pumpkin seed has more Zinc, Magnesium, Copper, Iron, and Potassium, while Okara has more Vitamin B6.
- Pumpkin seed covers your daily need of Zinc 89% more than Okara.
- Pumpkin seed contains 19 times more Saturated Fat than Okara. While Pumpkin seed contains 3.67g of Saturated Fat, Okara contains only 0.193g.
These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Okara.
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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
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Iron
+154.6%
Contains
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Magnesium
+907.7%
Contains
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Phosphorus
+53.3%
Contains
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Potassium
+331.5%
Contains
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Zinc
+1739.3%
Contains
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Copper
+245%
Contains
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Manganese
+22.8%
Contains
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Calcium
+45.5%
Contains
less
Sodium
-50%
Contains
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Iron
+154.6%
Contains
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Magnesium
+907.7%
Contains
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Phosphorus
+53.3%
Contains
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Potassium
+331.5%
Contains
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Zinc
+1739.3%
Contains
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Copper
+245%
Contains
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Manganese
+22.8%
Contains
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Calcium
+45.5%
Contains
less
Sodium
-50%
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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
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Vitamin B1
+70%
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Vitamin B2
+160%
Contains
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Vitamin B3
+186%
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Vitamin B5
+57.1%
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Vitamin B6
+210.8%
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Folate
+188.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+70%
Contains
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Vitamin B2
+160%
Contains
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Vitamin B3
+186%
Contains
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Vitamin B5
+57.1%
Contains
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Vitamin B6
+210.8%
Contains
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Folate
+188.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+427%
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Fats
+1021.4%
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Carbs
+339.5%
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Other
+331.8%
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Water
+1714.2%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
Contains
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Protein
+427%
Contains
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Fats
+1021.4%
Contains
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Carbs
+339.5%
Contains
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Other
+331.8%
Contains
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Water
+1714.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1944.7%
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Polyunsaturated fat
+1071.4%
Contains
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Saturated Fat
-94.7%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
0.193 g
Monounsaturated Fat:
0.295 g
Polyunsaturated fat:
0.755 g
Contains
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Monounsaturated Fat
+1944.7%
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Polyunsaturated fat
+1071.4%
Contains
less
Saturated Fat
-94.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 35.35g | 12.23g |
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| Protein | 18.55g | 3.52g |
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| Fats | 19.4g | 1.73g |
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| Carbs | 53.75g | 12.23g |
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| Calories | 446kcal | 76kcal |
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| Fiber | 18.4g |
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| Calcium | 55mg | 80mg |
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| Iron | 3.31mg | 1.3mg |
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| Magnesium | 262mg | 26mg |
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| Phosphorus | 92mg | 60mg |
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| Potassium | 919mg | 213mg |
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| Sodium | 18mg | 9mg |
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| Zinc | 10.3mg | 0.56mg |
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| Copper | 0.69mg | 0.2mg |
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| Manganese | 0.496mg | 0.404mg |
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| Selenium | 10.6µg |
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| Vitamin A | 62IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin C | 0.3mg | 0mg |
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| Vitamin B1 | 0.034mg | 0.02mg |
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| Vitamin B2 | 0.052mg | 0.02mg |
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| Vitamin B3 | 0.286mg | 0.1mg |
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| Vitamin B5 | 0.056mg | 0.088mg |
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| Vitamin B6 | 0.037mg | 0.115mg |
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| Folate | 9µg | 26µg |
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| Tryptophan | 0.326mg | 0.05mg |
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| Threonine | 0.683mg | 0.131mg |
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| Isoleucine | 0.956mg | 0.159mg |
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| Leucine | 1.572mg | 0.244mg |
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| Lysine | 1.386mg | 0.212mg |
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| Methionine | 0.417mg | 0.041mg |
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| Phenylalanine | 0.924mg | 0.157mg |
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| Valine | 1.491mg | 0.162mg |
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| Histidine | 0.515mg | 0.093mg |
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| Saturated Fat | 3.67g | 0.193g |
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| Monounsaturated Fat | 6.032g | 0.295g |
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| Polyunsaturated fat | 8.844g | 0.755g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
4%
5%
Minerals Daily Need Coverage Score
103%
33%
Comparison summary
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Okara contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Okara is lower in Saturated Fat (difference - 3.477g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 0)
Which food is cheaper?
Okara is cheaper (difference - $2.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.