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Pumpkin seed nutrition chart, glycemic index and rich nutrients

Seeds, pumpkin and squash seeds, whole, roasted, without salt
*all the values are displayed for the amount of 100 grams

What is Pumpkin seed rich in: TOP 5 nutrients.

Pumpkin seed
richer than 93% foods
richer than 92% foods
richer than 90% foods
richer than 90% foods
richer than 89% foods
93% Potassium
92% Fiber
90% Magnesium
90% Zinc
89% Calories
Explanation: This food contains more Potassium than 93% of foods. More importantly, although there are several foods (7%) which contain more Potassium, this food itself is rich in Potassium more than it is in any other nutrient. Similarly it is relatively rich in Fiber, Magnesium, Zinc and Calories

Pumpkin seed Glycemic index (GI)

10
Similar food data
15 Seed Seed
20 Sunflower seed Sunflower seed
75 Pumpkin Pumpkin

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 37%
18.55 g of 50 g
37%
Fats:
Daily Value: 30%
19.4 g of 65 g
30%
Carbs:
Daily Value: 18%
53.75 g of 300 g
18%
Water:
Daily Value: 0%
4.5 g of 2,000 g
0%
Other:
3.8 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 446
% Daily Value*
29%
Total Fat 19g
20%
Saturated Fat 4g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 18mg
18%
TotalCarbohydrate 54g
72%
Dietary Fiber 18g
Total Sugars 0g
Includes 1g Added Sugars
Protein 19g
Vitamin D 0mcg 0%

Calcium 55mg 6%

Iron 3mg 17%

Potassium 919mg 26%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 55 mg of 1,000 mg 6%
Iron: 3.31 mg of 18 mg 18%
Magnesium: 262 mg of 400 mg 66%
Phosphorus: 92 mg of 1,000 mg 9%
Potassium: 919 mg of 3,500 mg 26%
Sodium: 18 mg of 2,400 mg 1%
Zinc: 10.3 mg of 15 mg 69%
Copper: 0.69 mg of 2 mg 35%
Manganese: 0.496 mg of 2 mg 25%
Selenium: µg of 70 µg 0%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Potassium
919 mg
TOP 7%
Magnesium
262 mg
TOP 10%
Zinc
10.3 mg
TOP 10%
Iron
3.31 mg
TOP 18%
Copper
0.69 mg
TOP 18%
Calcium
55 mg
TOP 32%
Manganese
0.496 mg
TOP 38%
Phosphorus
92 mg
TOP 66%
Sodium
18 mg
TOP 82%

Vitamin coverage chart

Vitamin A: 62 IU of 5,000 IU 1%
Vitamin E : mg of 20 mg 0%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 0.3 mg of 60 mg 1%
Vitamin B1: 0.034 mg of 2 mg 2%
Vitamin B2: 0.052 mg of 2 mg 3%
Vitamin B3: 0.286 mg of 20 mg 1%
Vitamin B5: 0.056 mg of 10 mg 1%
Vitamin B6: 0.037 mg of 2 mg 2%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: µg of 80 µg 0%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin A
62 µg
TOP 47%
Vitamin C
0.3 µg
TOP 50%
Vitamin B1
0.034 µg
TOP 80%
Vitamin B2
0.052 µg
TOP 81%
Vitamin B3
0.286 µg
TOP 84%
Vitamin B6
0.037 µg
TOP 85%
Vitamin B5
0.056 µg
TOP 93%
Vitamin B12
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 326 mg of 280 mg 116%
Threonine: 683 mg of 1,050 mg 65%
Isoleucine: 956 mg of 1,400 mg 68%
Leucine: 1572 mg of 2,730 mg 58%
Lysine: 1386 mg of 2,100 mg 66%
Methionine: 417 mg of 1,050 mg 40%
Phenylalanine: 924 mg of 1,750 mg 53%
Valine: 1491 mg of 1,820 mg 82%
Histidine: 515 mg of 700 mg 74%

Fat type information

Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
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.