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Rosemary vs. Pumpkin seed — In-Depth Nutrition Comparison

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What are the main differences between Rosemary and Pumpkin seed?

  • Rosemary is richer in Iron, Calcium, Folate, Vitamin C, Vitamin B6, and Manganese, yet Pumpkin seed is richer in Zinc, Copper, Magnesium, and Fiber.
  • Pumpkin seed's daily need coverage for Zinc is 85% higher.
  • Rosemary has 73 times more Vitamin C than Pumpkin seed. Rosemary has 21.8mg of Vitamin C, while Pumpkin seed has 0.3mg.

We used Rosemary, fresh and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Rosemary vs Pumpkin 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 Calcium +476.4%
Contains more Iron +100.9%
Contains more Manganese +93.5%
Contains more Magnesium +187.9%
Contains more Phosphorus +39.4%
Contains more Potassium +37.6%
Contains less Sodium -30.8%
Contains more Zinc +1007.5%
Contains more Copper +129.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +476.4%
Contains more Iron +100.9%
Contains more Manganese +93.5%
Contains more Magnesium +187.9%
Contains more Phosphorus +39.4%
Contains more Potassium +37.6%
Contains less Sodium -30.8%
Contains more Zinc +1007.5%
Contains more Copper +129.2%

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.
:
Contains more Vitamin A +4616.1%
Contains more Vitamin C +7166.7%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +218.9%
Contains more Vitamin B5 +1335.7%
Contains more Vitamin B6 +808.1%
Contains more Folate +1111.1%
Equal in Vitamin B1 - 0.034
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 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% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +4616.1%
Contains more Vitamin C +7166.7%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +218.9%
Contains more Vitamin B5 +1335.7%
Contains more Vitamin B6 +808.1%
Contains more Folate +1111.1%
Equal in Vitamin B1 - 0.034

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1406%
Contains more Protein +460.4%
Contains more Fats +231.1%
Contains more Carbs +159.7%
Contains more Other +61%
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
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
Contains more Water +1406%
Contains more Protein +460.4%
Contains more Fats +231.1%
Contains more Carbs +159.7%
Contains more Other +61%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -22.7%
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +881.6%
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -22.7%
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +881.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rosemary Pumpkin seed
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rosemary Pumpkin seed Opinion
Net carbs 6.6g 35.35g Pumpkin seed
Protein 3.31g 18.55g Pumpkin seed
Fats 5.86g 19.4g Pumpkin seed
Carbs 20.7g 53.75g Pumpkin seed
Calories 131kcal 446kcal Pumpkin seed
Fiber 14.1g 18.4g Pumpkin seed
Calcium 317mg 55mg Rosemary
Iron 6.65mg 3.31mg Rosemary
Magnesium 91mg 262mg Pumpkin seed
Phosphorus 66mg 92mg Pumpkin seed
Potassium 668mg 919mg Pumpkin seed
Sodium 26mg 18mg Pumpkin seed
Zinc 0.93mg 10.3mg Pumpkin seed
Copper 0.301mg 0.69mg Pumpkin seed
Manganese 0.96mg 0.496mg Rosemary
Vitamin A 2924IU 62IU Rosemary
Vitamin A RAE 146µg 3µg Rosemary
Vitamin C 21.8mg 0.3mg Rosemary
Vitamin B1 0.036mg 0.034mg Rosemary
Vitamin B2 0.152mg 0.052mg Rosemary
Vitamin B3 0.912mg 0.286mg Rosemary
Vitamin B5 0.804mg 0.056mg Rosemary
Vitamin B6 0.336mg 0.037mg Rosemary
Folate 109µg 9µg Rosemary
Tryptophan 0.051mg 0.326mg Pumpkin seed
Threonine 0.136mg 0.683mg Pumpkin seed
Isoleucine 0.136mg 0.956mg Pumpkin seed
Leucine 0.249mg 1.572mg Pumpkin seed
Lysine 0.143mg 1.386mg Pumpkin seed
Methionine 0.047mg 0.417mg Pumpkin seed
Phenylalanine 0.169mg 0.924mg Pumpkin seed
Valine 0.165mg 1.491mg Pumpkin seed
Histidine 0.066mg 0.515mg Pumpkin seed
Saturated Fat 2.838g 3.67g Rosemary
Monounsaturated Fat 1.16g 6.032g Pumpkin seed
Polyunsaturated fat 0.901g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Pumpkin 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
43%
Rosemary
4%
Pumpkin seed
Minerals Daily Need Coverage Score
75%
Rosemary
103%
Pumpkin seed

Comparison summary

Which food is lower in Saturated Fat?
Rosemary
Rosemary is lower in Saturated Fat (difference - 0.832g)
Which food is lower in glycemic index?
Rosemary
Rosemary is lower in glycemic index (difference - 70)
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 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 minerals?
?
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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.