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Allspice vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between allspice and pumpkin seeds

  • Allspice has more manganese, calcium, iron, vitamin C, vitamin B3, vitamin B6, and fiber; however, pumpkin seeds have more zinc, magnesium, and copper.
  • Daily need coverage for manganese for allspice is 106% higher.
  • Pumpkin seeds have 131 times less vitamin C than allspice. Allspice has 39.2mg of vitamin C, while pumpkin seeds have 0.3mg.

Food types used in this article are Spices, allspice, ground and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Allspice vs Pumpkin seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 96% 198% 92% 265% 184% 28% 48% 10% 384% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +1101.8%
Contains more PotassiumPotassium +13.6%
Contains more IronIron +113.3%
Contains more PhosphorusPhosphorus +22.8%
Contains more ManganeseManganese +493.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +94.1%
Contains more CopperCopper +24.8%
Contains more ZincZinc +919.8%
Contains less SodiumSodium -76.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 131% 9% 0% 0% 25% 15% 54% 0% 48% 0% 0% 27% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +12966.7%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B1Vitamin B1 +197.1%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more Vitamin B3Vitamin B3 +900%
Contains more Vitamin B6Vitamin B6 +467.6%
Contains more FolateFolate +300%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 9% 72% 8% 5%
Protein: 6.09 g
Fats: 8.69 g
Carbs: 72.12 g
Water: 8.46 g
Other: 4.64 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 CarbsCarbs +34.2%
Contains more WaterWater +88%
Contains more OtherOther +22.1%
Contains more ProteinProtein +204.6%
Contains more FatsFats +123.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 12% 42%
Saturated fat: Sat. Fat 2.55 g
Monounsaturated fat: Mono. Fat 0.66 g
Polyunsaturated fat: Poly. Fat 2.36 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -30.5%
Contains more Mono. FatMonounsaturated fat +813.9%
Contains more Poly. FatPolyunsaturated fat +274.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Allspice Pumpkin seeds DV% diff.
Manganese 2.943mg 0.496mg 106%
Zinc 1.01mg 10.3mg 84%
Calcium 661mg 55mg 61%
Iron 7.06mg 3.31mg 47%
Vitamin C 39.2mg 0.3mg 43%
Polyunsaturated fat 2.36g 8.844g 43%
Magnesium 135mg 262mg 30%
Protein 6.09g 18.55g 25%
Fats 8.69g 19.4g 16%
Vitamin B3 2.86mg 0.286mg 16%
Copper 0.553mg 0.69mg 15%
Monounsaturated fat 0.66g 6.032g 13%
Fiber 21.6g 18.4g 13%
Vitamin B6 0.21mg 0.037mg 13%
Calories 263kcal 446kcal 9%
Folate 36µg 9µg 7%
Vitamin B1 0.101mg 0.034mg 6%
Carbs 72.12g 53.75g 6%
Selenium 2.7µg 5%
Saturated fat 2.55g 3.67g 5%
Potassium 1044mg 919mg 4%
Vitamin A 27µg 3µg 3%
Sodium 77mg 18mg 3%
Phosphorus 113mg 92mg 3%
Vitamin B2 0.063mg 0.052mg 1%
Vitamin B5 0.056mg 1%
Net carbs 50.52g 35.35g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Allspice Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Allspice
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
132%
Allspice
103%
Pumpkin seeds

Comparison summary

Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 59mg)
Which food is lower in Saturated fat?
Allspice
Allspice is lower in Saturated fat (difference - 1.12g)
Which food is lower in glycemic index?
Allspice
Allspice is lower in glycemic index (difference - 15)
Which food is cheaper?
Allspice
Allspice is cheaper (difference - $2.2)
Which food is richer in minerals?
Allspice
Allspice is relatively richer in minerals
Which food is richer in vitamins?
Allspice
Allspice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Allspice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171315/nutrients
  2. Pumpkin seeds - 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.