Crateva religiosa vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between crateva religiosa and pumpkin seeds

Crateva religiosa has more vitamin C; however, pumpkin seeds are richer in zinc, copper, magnesium, fiber, iron, potassium, manganese, and phosphorus.
Pumpkin seeds cover your daily zinc needs 91% more than crateva religiosa.
Pumpkin seeds have 180 times less vitamin C than crateva religiosa. Crateva religiosa has 54.1mg of vitamin C, while pumpkin seeds have 0.3mg.
Crateva religiosa contains less saturated fat.

Specific food types used in this comparison are Abiyuch, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

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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.

Crateva religiosa

Pumpkin seeds

Contains more MagnesiumMagnesium	+991.7%
Contains more CalciumCalcium	+587.5%
Contains more PotassiumPotassium	+202.3%
Contains more IronIron	+105.6%
Contains more CopperCopper	+1110.5%
Contains more ZincZinc	+3222.6%
Contains more PhosphorusPhosphorus	+95.7%
Contains more ManganeseManganese	+172.5%

~equal in Sodium ~18mg

~equal in Selenium ~µg

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.

Crateva religiosa

Pumpkin seeds

Contains more Vitamin CVitamin C	+17933.3%
Contains more Vitamin AVitamin A	+66.7%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	0.31mg	10.3mg	91%
Copper	0.057mg	0.69mg	70%
Vitamin C	54.1mg	0.3mg	60%
Polyunsaturated fat		8.844g	59%
Magnesium	24mg	262mg	57%
Fiber	5.3g	18.4g	52%
Protein	1.5g	18.55g	34%
Fats	0.1g	19.4g	30%
Iron	1.61mg	3.31mg	21%
Calories	69kcal	446kcal	19%
Potassium	304mg	919mg	18%
Saturated fat	0.014g	3.67g	17%
Monounsaturated fat		6.032g	15%
Manganese	0.182mg	0.496mg	14%
Carbs	17.6g	53.75g	12%
Phosphorus	47mg	92mg	6%
Fructose	3.8g		5%
Calcium	8mg	55mg	5%
Vitamin B2		0.052mg	4%
Vitamin B1		0.034mg	3%
Vitamin B6		0.037mg	3%
Vitamin B3		0.286mg	2%
Folate		9µg	2%
Vitamin B5		0.056mg	1%
Net carbs	12.3g	35.35g	N/A
Sugar	8.55g		N/A
Sodium	20mg	18mg	0%
Vitamin A	5µg	3µg	0%
Tryptophan		0.326mg	0%
Threonine		0.683mg	0%
Isoleucine		0.956mg	0%
Leucine		1.572mg	0%
Lysine		1.386mg	0%
Methionine		0.417mg	0%
Phenylalanine		0.924mg	0%
Valine		1.491mg	0%
Histidine		0.515mg	0%