Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pumpkin seed vs. Pumpkin — In-Depth Nutrition Comparison

Compare

What are the main differences between Pumpkin seed and Pumpkin?

  • Pumpkin seed is richer in Zinc, Fiber, Copper, Magnesium, Iron, Potassium, Manganese, and Phosphorus, yet Pumpkin is richer in Vitamin A RAE.
  • Pumpkin seed's daily need coverage for Zinc is 92% higher.
  • Pumpkin seed has 99 times more Saturated Fat than Pumpkin. Pumpkin seed has 3.67g of Saturated Fat, while Pumpkin has 0.037g.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Pumpkin, cooked, boiled, drained, without salt types in this comparison.

Infographic

Pumpkin seed vs Pumpkin 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 +266.7%
Contains more Iron +480.7%
Contains more Magnesium +2811.1%
Contains more Phosphorus +206.7%
Contains more Potassium +299.6%
Contains more Zinc +4378.3%
Contains more Copper +658.2%
Contains more Manganese +457.3%
Contains less Sodium -94.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +266.7%
Contains more Iron +480.7%
Contains more Magnesium +2811.1%
Contains more Phosphorus +206.7%
Contains more Potassium +299.6%
Contains more Zinc +4378.3%
Contains more Copper +658.2%
Contains more Manganese +457.3%
Contains less Sodium -94.4%

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 more Vitamin A +9182.3%
Contains more Vitamin C +1466.7%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +44.4%
Contains more Vitamin B5 +258.9%
Contains more Vitamin B6 +18.9%
Equal in Vitamin B1 - 0.031
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 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin A +9182.3%
Contains more Vitamin C +1466.7%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +44.4%
Contains more Vitamin B5 +258.9%
Contains more Vitamin B6 +18.9%
Equal in Vitamin B1 - 0.031
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +2476.4%
Contains more Fats +27614.3%
Contains more Carbs +996.9%
Contains more Other +512.9%
Contains more Water +1982%
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
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +2476.4%
Contains more Fats +27614.3%
Contains more Carbs +996.9%
Contains more Other +512.9%
Contains more Water +1982%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +66922.2%
Contains more Polyunsaturated fat +221000%
Contains less Saturated Fat -99%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +66922.2%
Contains more Polyunsaturated fat +221000%
Contains less Saturated Fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Pumpkin Opinion
Net carbs 35.35g 3.8g Pumpkin seed
Protein 18.55g 0.72g Pumpkin seed
Fats 19.4g 0.07g Pumpkin seed
Carbs 53.75g 4.9g Pumpkin seed
Calories 446kcal 20kcal Pumpkin seed
Sugar 2.08g Pumpkin seed
Fiber 18.4g 1.1g Pumpkin seed
Calcium 55mg 15mg Pumpkin seed
Iron 3.31mg 0.57mg Pumpkin seed
Magnesium 262mg 9mg Pumpkin seed
Phosphorus 92mg 30mg Pumpkin seed
Potassium 919mg 230mg Pumpkin seed
Sodium 18mg 1mg Pumpkin
Zinc 10.3mg 0.23mg Pumpkin seed
Copper 0.69mg 0.091mg Pumpkin seed
Manganese 0.496mg 0.089mg Pumpkin seed
Selenium 0.2µg Pumpkin
Vitamin A 62IU 5755IU Pumpkin
Vitamin A RAE 3µg 288µg Pumpkin
Vitamin E 0.8mg Pumpkin
Vitamin C 0.3mg 4.7mg Pumpkin
Vitamin B1 0.034mg 0.031mg Pumpkin seed
Vitamin B2 0.052mg 0.078mg Pumpkin
Vitamin B3 0.286mg 0.413mg Pumpkin
Vitamin B5 0.056mg 0.201mg Pumpkin
Vitamin B6 0.037mg 0.044mg Pumpkin
Folate 9µg 9µg
Vitamin K 0.8µg Pumpkin
Tryptophan 0.326mg 0.009mg Pumpkin seed
Threonine 0.683mg 0.021mg Pumpkin seed
Isoleucine 0.956mg 0.023mg Pumpkin seed
Leucine 1.572mg 0.034mg Pumpkin seed
Lysine 1.386mg 0.039mg Pumpkin seed
Methionine 0.417mg 0.008mg Pumpkin seed
Phenylalanine 0.924mg 0.023mg Pumpkin seed
Valine 1.491mg 0.025mg Pumpkin seed
Histidine 0.515mg 0.011mg Pumpkin seed
Saturated Fat 3.67g 0.037g Pumpkin
Monounsaturated Fat 6.032g 0.009g Pumpkin seed
Polyunsaturated fat 8.844g 0.004g Pumpkin seed

Which food is preferable for your diet?

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

People also compare

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%
Pumpkin seed
37%
Pumpkin
Minerals Daily Need Coverage Score
103%
Pumpkin seed
11%
Pumpkin

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 2.08g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 3.633g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 52)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $2)
Which food is richer in vitamins?
Pumpkin
Pumpkin 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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.