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Pumpkin seed vs. Seed — In-Depth Nutrition Comparison

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How are Pumpkin seed and Seed different?

  • Pumpkin seed is higher in Zinc, however, Seed is richer in Phosphorus, Manganese, Fiber, Calcium, Iron, Vitamin B3, Vitamin B1, Copper, and Magnesium.
  • Daily need coverage for Phosphorus from Seed is 110% higher.
  • Pumpkin seed contains 2 times more Zinc than Seed. While Pumpkin seed contains 10.3mg of Zinc, Seed contains only 4.58mg.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Pumpkin seed vs Seed 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 Potassium +125.8%
Contains more Zinc +124.9%
Contains more Calcium +1047.3%
Contains more Iron +133.2%
Contains more Magnesium +27.9%
Contains more Phosphorus +834.8%
Contains less Sodium -11.1%
Contains more Copper +33.9%
Contains more Manganese +449%
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 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +125.8%
Contains more Zinc +124.9%
Contains more Calcium +1047.3%
Contains more Iron +133.2%
Contains more Magnesium +27.9%
Contains more Phosphorus +834.8%
Contains less Sodium -11.1%
Contains more Copper +33.9%
Contains more Manganese +449%

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.
:
6
Seed
Contains more Vitamin A +14.8%
Contains more Vitamin C +433.3%
Contains more Vitamin B1 +1723.5%
Contains more Vitamin B2 +226.9%
Contains more Vitamin B3 +2987.4%
Contains more Folate +444.4%
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 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +14.8%
Contains more Vitamin C +433.3%
Contains more Vitamin B1 +1723.5%
Contains more Vitamin B2 +226.9%
Contains more Vitamin B3 +2987.4%
Contains more Folate +444.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.2%
Contains more Carbs +27.6%
Contains more Fats +58.5%
Contains more Water +28.9%
Contains more Other +26.3%
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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +12.2%
Contains more Carbs +27.6%
Contains more Fats +58.5%
Contains more Water +28.9%
Contains more Other +26.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +161.2%
Contains more Polyunsaturated fat +167.6%
Equal in Saturated Fat - 3.33
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains more Monounsaturated Fat +161.2%
Contains more Polyunsaturated fat +167.6%
Equal in Saturated Fat - 3.33

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 Seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Seed Opinion
Net carbs 35.35g 7.72g Pumpkin seed
Protein 18.55g 16.54g Pumpkin seed
Fats 19.4g 30.74g Seed
Carbs 53.75g 42.12g Pumpkin seed
Calories 446kcal 486kcal Seed
Fiber 18.4g 34.4g Seed
Calcium 55mg 631mg Seed
Iron 3.31mg 7.72mg Seed
Magnesium 262mg 335mg Seed
Phosphorus 92mg 860mg Seed
Potassium 919mg 407mg Pumpkin seed
Sodium 18mg 16mg Seed
Zinc 10.3mg 4.58mg Pumpkin seed
Copper 0.69mg 0.924mg Seed
Manganese 0.496mg 2.723mg Seed
Selenium 55.2µg Seed
Vitamin A 62IU 54IU Pumpkin seed
Vitamin A RAE 3µg Pumpkin seed
Vitamin E 0.5mg Seed
Vitamin C 0.3mg 1.6mg Seed
Vitamin B1 0.034mg 0.62mg Seed
Vitamin B2 0.052mg 0.17mg Seed
Vitamin B3 0.286mg 8.83mg Seed
Vitamin B5 0.056mg Pumpkin seed
Vitamin B6 0.037mg Pumpkin seed
Folate 9µg 49µg Seed
Tryptophan 0.326mg 0.436mg Seed
Threonine 0.683mg 0.709mg Seed
Isoleucine 0.956mg 0.801mg Pumpkin seed
Leucine 1.572mg 1.371mg Pumpkin seed
Lysine 1.386mg 0.97mg Pumpkin seed
Methionine 0.417mg 0.588mg Seed
Phenylalanine 0.924mg 1.016mg Seed
Valine 1.491mg 0.95mg Pumpkin seed
Histidine 0.515mg 0.531mg Seed
Trans Fat 0.14g Pumpkin seed
Saturated Fat 3.67g 3.33g Seed
Monounsaturated Fat 6.032g 2.309g Pumpkin seed
Polyunsaturated fat 8.844g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

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

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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%
Pumpkin seed
35%
Seed
Minerals Daily Need Coverage Score
103%
Pumpkin seed
221%
Seed

Comparison summary

Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 0.34g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 15)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
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.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.