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Pumpkin seed vs Mayonnaise - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 42mg)
Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 0.57g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 617mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 8.033g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $1.6)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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 Mayonnaise
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Mayonnaise
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
57
Mayonnaise
Mineral Summary Score
86
Pumpkin seed
12
Mayonnaise

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 Iron +1476.2%
Contains more Calcium +587.5%
Contains more Potassium +4495%
Contains more Magnesium +26100%
Contains more Copper +3531.6%
Contains more Zinc +6766.7%
Contains more Phosphorus +338.1%
Contains less Sodium -97.2%
Contains more Iron +1476.2%
Contains more Calcium +587.5%
Contains more Potassium +4495%
Contains more Magnesium +26100%
Contains more Copper +3531.6%
Contains more Zinc +6766.7%
Contains more Phosphorus +338.1%
Contains less Sodium -97.2%

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 +∞%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +173.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +362.5%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +207.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 65
Contains more Vitamin C +∞%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +173.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +362.5%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +207.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 65

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
6%
Mayonnaise
Carbohydrates
54%
Pumpkin seed
1%
Mayonnaise
Fats
90%
Pumpkin seed
345%
Mayonnaise

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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 Mayonnaise Opinion
Calories 446 680 Mayonnaise
Protein 18.55 0.96 Pumpkin seed
Fats 19.4 74.85 Mayonnaise
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 0.57 Pumpkin seed
Cholesterol 0 42 Pumpkin seed
Vitamin D 0 7 Mayonnaise
Iron 3.31 0.21 Pumpkin seed
Calcium 55 8 Pumpkin seed
Potassium 919 20 Pumpkin seed
Magnesium 262 1 Pumpkin seed
Sugars 0.57 Mayonnaise
Fiber 18.4 0 Pumpkin seed
Copper 0.69 0.019 Pumpkin seed
Zinc 10.3 0.15 Pumpkin seed
Starch
Phosphorus 92 21 Pumpkin seed
Sodium 18 635 Pumpkin seed
Vitamin A 62 65 Mayonnaise
Vitamin E 3.28 Mayonnaise
Vitamin D 0 0.2 Mayonnaise
Vitamin B1 0.034 0.01 Pumpkin seed
Vitamin B2 0.052 0.019 Pumpkin seed
Vitamin B3 0.286 0 Pumpkin seed
Vitamin B5 0.056 0.172 Mayonnaise
Vitamin B6 0.037 0.008 Pumpkin seed
Vitamin B12 0 0.12 Mayonnaise
Vitamin K 163 Mayonnaise
Folic acid (B9) 0 0
Trans Fat 0.187 Pumpkin seed
Saturated Fat 3.67 11.703 Pumpkin seed
Monounsaturated Fat 6.032 16.843 Mayonnaise
Polyunsaturated fat 8.844 44.69 Mayonnaise
Tryptophan 0.326 0.017 Pumpkin seed
Threonine 0.683 0.055 Pumpkin seed
Isoleucine 0.956 0.065 Pumpkin seed
Leucine 1.572 0.095 Pumpkin seed
Lysine 1.386 0.072 Pumpkin seed
Methionine 0.417 0.035 Pumpkin seed
Phenylalanine 0.924 0.057 Pumpkin seed
Valine 1.491 0.074 Pumpkin seed
Histidine 0.515 0.026 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.