foodstruct logo
Find food by nutritional value | Diet analysis

Pumpkin seed vs Seed - In-Depth Nutrition Comparison

Compare

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 cheaper?
Seed
Seed is cheaper (difference - $2.2)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 5)
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.
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 Seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Seed
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
25
Seed
Mineral Summary Score
86
Pumpkin seed
137
Seed

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
:
6
Seed
Contains more Potassium +125.8%
Contains more Zinc +124.9%
Contains more Iron +133.2%
Contains more Calcium +1047.3%
Contains more Magnesium +27.9%
Contains more Copper +33.9%
Contains more Phosphorus +834.8%
Contains less Sodium -11.1%
Contains more Potassium +125.8%
Contains more Zinc +124.9%
Contains more Iron +133.2%
Contains more Calcium +1047.3%
Contains more Magnesium +27.9%
Contains more Copper +33.9%
Contains more Phosphorus +834.8%
Contains less Sodium -11.1%

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
:
5
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 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%

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
99%
Seed
Carbohydrates
54%
Pumpkin seed
42%
Seed
Fats
90%
Pumpkin seed
142%
Seed

People also compare

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 Seed Opinion
Calories 446 486 Seed
Protein 18.55 16.54 Pumpkin seed
Fats 19.4 30.74 Seed
Vitamin C 0.3 1.6 Seed
Carbs 53.75 42.12 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 Pumpkin seed
Iron 3.31 7.72 Seed
Calcium 55 631 Seed
Potassium 919 407 Pumpkin seed
Magnesium 262 335 Seed
Sugars
Fiber 18.4 34.4 Seed
Copper 0.69 0.924 Seed
Zinc 10.3 4.58 Pumpkin seed
Starch
Phosphorus 92 860 Seed
Sodium 18 16 Seed
Vitamin A 62 54 Pumpkin seed
Vitamin E 0.5 Seed
Vitamin D 0 Pumpkin seed
Vitamin B1 0.034 0.62 Seed
Vitamin B2 0.052 0.17 Seed
Vitamin B3 0.286 8.83 Seed
Vitamin B5 0.056 Pumpkin seed
Vitamin B6 0.037 Pumpkin seed
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 Pumpkin seed
Trans Fat 0.14 Pumpkin seed
Saturated Fat 3.67 3.33 Seed
Monounsaturated Fat 6.032 2.309 Pumpkin seed
Polyunsaturated fat 8.844 23.665 Seed
Tryptophan 0.326 0.436 Seed
Threonine 0.683 0.709 Seed
Isoleucine 0.956 0.801 Pumpkin seed
Leucine 1.572 1.371 Pumpkin seed
Lysine 1.386 0.97 Pumpkin seed
Methionine 0.417 0.588 Seed
Phenylalanine 0.924 1.016 Seed
Valine 1.491 0.95 Pumpkin seed
Histidine 0.515 0.531 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.