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  6. Seed vs. Pumpkin

Seed vs. Pumpkin — In-Depth Nutrition Comparison

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How are Seed and Pumpkin different?

  • Seed has more Fiber, Phosphorus, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Pumpkin.
  • Daily need coverage for Fiber from Seed is 133% higher.
  • Seed contains 276 times more Selenium than Pumpkin. While Seed contains 55.2µg of Selenium, Pumpkin contains only 0.2µg.

Seeds, chia seeds, dried and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Seed vs Pumpkin 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.
Seed
Seed
9
:
1
Pumpkin
Pumpkin
Contains more Calcium +4106.7%
Contains more Iron +1254.4%
Contains more Magnesium +3622.2%
Contains more Phosphorus +2766.7%
Contains more Potassium +77%
Contains more Zinc +1891.3%
Contains more Copper +915.4%
Contains more Manganese +2959.6%
Contains more Selenium +27500%
Contains less Sodium -93.8%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +4106.7%
Contains more Iron +1254.4%
Contains more Magnesium +3622.2%
Contains more Phosphorus +2766.7%
Contains more Potassium +77%
Contains more Zinc +1891.3%
Contains more Copper +915.4%
Contains more Manganese +2959.6%
Contains more Selenium +27500%
Contains less Sodium -93.8%

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.
Seed
Seed
4
:
7
Pumpkin
Pumpkin
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +117.9%
Contains more Vitamin B3 +2038%
Contains more Folate +444.4%
Contains more Vitamin A +10557.4%
Contains more Vitamin E +60%
Contains more Vitamin C +193.8%
Seed
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +117.9%
Contains more Vitamin B3 +2038%
Contains more Folate +444.4%
Contains more Vitamin A +10557.4%
Contains more Vitamin E +60%
Contains more Vitamin C +193.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Pumpkin
Pumpkin
Contains more Protein +2197.2%
Contains more Fats +43814.3%
Contains more Carbs +759.6%
Contains more Other +674.2%
Contains more Water +1515.3%
Seed
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
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +2197.2%
Contains more Fats +43814.3%
Contains more Carbs +759.6%
Contains more Other +674.2%
Contains more Water +1515.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +25555.6%
Contains more Polyunsaturated fat +591525%
Contains less Saturated Fat -98.9%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +25555.6%
Contains more Polyunsaturated fat +591525%
Contains less Saturated Fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Pumpkin Opinion
Net carbs 7.72g 3.8g Seed
Protein 16.54g 0.72g Seed
Fats 30.74g 0.07g Seed
Carbs 42.12g 4.9g Seed
Calories 486kcal 20kcal Seed
Sugar 2.08g Seed
Fiber 34.4g 1.1g Seed
Calcium 631mg 15mg Seed
Iron 7.72mg 0.57mg Seed
Magnesium 335mg 9mg Seed
Phosphorus 860mg 30mg Seed
Potassium 407mg 230mg Seed
Sodium 16mg 1mg Pumpkin
Zinc 4.58mg 0.23mg Seed
Copper 0.924mg 0.091mg Seed
Manganese 2.723mg 0.089mg Seed
Selenium 55.2µg 0.2µg Seed
Vitamin A 54IU 5755IU Pumpkin
Vitamin A RAE 288µg Pumpkin
Vitamin E 0.5mg 0.8mg Pumpkin
Vitamin C 1.6mg 4.7mg Pumpkin
Vitamin B1 0.62mg 0.031mg Seed
Vitamin B2 0.17mg 0.078mg Seed
Vitamin B3 8.83mg 0.413mg Seed
Vitamin B5 0.201mg Pumpkin
Vitamin B6 0.044mg Pumpkin
Folate 49µg 9µg Seed
Vitamin K 0.8µg Pumpkin
Tryptophan 0.436mg 0.009mg Seed
Threonine 0.709mg 0.021mg Seed
Isoleucine 0.801mg 0.023mg Seed
Leucine 1.371mg 0.034mg Seed
Lysine 0.97mg 0.039mg Seed
Methionine 0.588mg 0.008mg Seed
Phenylalanine 1.016mg 0.023mg Seed
Valine 0.95mg 0.025mg Seed
Histidine 0.531mg 0.011mg Seed
Trans Fat 0.14g 0g Pumpkin
Saturated Fat 3.33g 0.037g Pumpkin
Monounsaturated Fat 2.309g 0.009g Seed
Polyunsaturated fat 23.665g 0.004g 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
Seed Pumpkin
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
35%
Seed
37%
Pumpkin
Minerals Daily Need Coverage Score
221%
Seed
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.08g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 37)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 3.293g)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.