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Pumpkin seed vs Cayenne pepper - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 10.34g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 22)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Cayenne pepper
Cayenne pepper is lower in Saturated Fat (difference - 0.41g)
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Cayenne pepper
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Cayenne pepper
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
363
Cayenne pepper
Mineral Summary Score
86
Pumpkin seed
82
Cayenne pepper

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 Magnesium +72.4%
Contains more Copper +85%
Contains more Zinc +315.3%
Contains less Sodium -40%
Contains more Iron +135.6%
Contains more Calcium +169.1%
Contains more Potassium +119.2%
Contains more Phosphorus +218.5%
Contains more Magnesium +72.4%
Contains more Copper +85%
Contains more Zinc +315.3%
Contains less Sodium -40%
Contains more Iron +135.6%
Contains more Calcium +169.1%
Contains more Potassium +119.2%
Contains more Phosphorus +218.5%

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 +25366.7%
Contains more Vitamin A +67012.9%
Contains more Vitamin B1 +864.7%
Contains more Vitamin B2 +1667.3%
Contains more Vitamin B3 +2942.3%
Contains more Vitamin B6 +6521.6%
Contains more Vitamin C +25366.7%
Contains more Vitamin A +67012.9%
Contains more Vitamin B1 +864.7%
Contains more Vitamin B2 +1667.3%
Contains more Vitamin B3 +2942.3%
Contains more Vitamin B6 +6521.6%

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
72%
Cayenne pepper
Carbohydrates
54%
Pumpkin seed
57%
Cayenne pepper
Fats
90%
Pumpkin seed
80%
Cayenne pepper

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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 Cayenne pepper Opinion
Calories 446 318 Pumpkin seed
Protein 18.55 12.01 Pumpkin seed
Fats 19.4 17.27 Pumpkin seed
Vitamin C 0.3 76.4 Cayenne pepper
Carbs 53.75 56.63 Cayenne pepper
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 7.8 Cayenne pepper
Calcium 55 148 Cayenne pepper
Potassium 919 2014 Cayenne pepper
Magnesium 262 152 Pumpkin seed
Sugars 10.34 Cayenne pepper
Fiber 18.4 27.2 Cayenne pepper
Copper 0.69 0.373 Pumpkin seed
Zinc 10.3 2.48 Pumpkin seed
Starch
Phosphorus 92 293 Cayenne pepper
Sodium 18 30 Pumpkin seed
Vitamin A 62 41610 Cayenne pepper
Vitamin E 29.83 Cayenne pepper
Vitamin D 0 0
Vitamin B1 0.034 0.328 Cayenne pepper
Vitamin B2 0.052 0.919 Cayenne pepper
Vitamin B3 0.286 8.701 Cayenne pepper
Vitamin B5 0.056 Pumpkin seed
Vitamin B6 0.037 2.45 Cayenne pepper
Vitamin B12 0 0
Vitamin K 80.3 Cayenne pepper
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.67 3.26 Cayenne pepper
Monounsaturated Fat 6.032 2.75 Pumpkin seed
Polyunsaturated fat 8.844 8.37 Pumpkin seed
Tryptophan 0.326 Pumpkin seed
Threonine 0.683 Pumpkin seed
Isoleucine 0.956 Pumpkin seed
Leucine 1.572 Pumpkin seed
Lysine 1.386 Pumpkin seed
Methionine 0.417 Pumpkin seed
Phenylalanine 0.924 Pumpkin seed
Valine 1.491 Pumpkin seed
Histidine 0.515 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.