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Pumpkin seed vs Rosemary - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Rosemary
Rosemary is lower in Saturated Fat (difference - 0.832g)
Which food is cheaper?
Rosemary
Rosemary is cheaper (difference - $0.7)
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 60)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
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.
Pumpkin seed Rosemary
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Rosemary
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
3
Pumpkin seed
34
Rosemary
Mineral Summary Score
86
Pumpkin seed
52
Rosemary

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
:
Contains more Potassium +37.6%
Contains more Magnesium +187.9%
Contains more Copper +129.2%
Contains more Zinc +1007.5%
Contains more Phosphorus +39.4%
Contains less Sodium -30.8%
Contains more Iron +100.9%
Contains more Calcium +476.4%
Contains more Potassium +37.6%
Contains more Magnesium +187.9%
Contains more Copper +129.2%
Contains more Zinc +1007.5%
Contains more Phosphorus +39.4%
Contains less Sodium -30.8%
Contains more Iron +100.9%
Contains more Calcium +476.4%

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
:
Contains more Vitamin C +7166.7%
Contains more Vitamin A +4616.1%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +218.9%
Contains more Vitamin B5 +1335.7%
Contains more Vitamin B6 +808.1%
Equal in Vitamin B1 - 0.036
Contains more Vitamin C +7166.7%
Contains more Vitamin A +4616.1%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +218.9%
Contains more Vitamin B5 +1335.7%
Contains more Vitamin B6 +808.1%
Equal in Vitamin B1 - 0.036

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
111%
Pumpkin seed
20%
Rosemary
Carbohydrates
54%
Pumpkin seed
21%
Rosemary
Fats
90%
Pumpkin seed
27%
Rosemary

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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 Pumpkin seed Rosemary Opinion
Calories 446 131 Pumpkin seed
Protein 18.55 3.31 Pumpkin seed
Fats 19.4 5.86 Pumpkin seed
Vitamin C 0.3 21.8 Rosemary
Carbs 53.75 20.7 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 6.65 Rosemary
Calcium 55 317 Rosemary
Potassium 919 668 Pumpkin seed
Magnesium 262 91 Pumpkin seed
Sugars
Fiber 18.4 14.1 Pumpkin seed
Copper 0.69 0.301 Pumpkin seed
Zinc 10.3 0.93 Pumpkin seed
Starch
Phosphorus 92 66 Pumpkin seed
Sodium 18 26 Pumpkin seed
Vitamin A 62 2924 Rosemary
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.036 Rosemary
Vitamin B2 0.052 0.152 Rosemary
Vitamin B3 0.286 0.912 Rosemary
Vitamin B5 0.056 0.804 Rosemary
Vitamin B6 0.037 0.336 Rosemary
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 2.838 Rosemary
Monounsaturated Fat 6.032 1.16 Pumpkin seed
Polyunsaturated fat 8.844 0.901 Pumpkin seed
Tryptophan 0.326 0.051 Pumpkin seed
Threonine 0.683 0.136 Pumpkin seed
Isoleucine 0.956 0.136 Pumpkin seed
Leucine 1.572 0.249 Pumpkin seed
Lysine 1.386 0.143 Pumpkin seed
Methionine 0.417 0.047 Pumpkin seed
Phenylalanine 0.924 0.169 Pumpkin seed
Valine 1.491 0.165 Pumpkin seed
Histidine 0.515 0.066 Pumpkin seed
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.