Avocado oil vs. Pumpkin seeds — In-Depth Nutrition Comparison
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The main differences between avocado oil and pumpkin seeds
- Avocado oil contains less zinc, copper, fiber, magnesium, iron, potassium, manganese, phosphorus, and calcium than pumpkin seeds.
- Daily need coverage for zinc for pumpkin seeds is 94% higher.
- Pumpkin seeds have 3 times less saturated fat than avocado oil. Avocado oil has 11.56g of saturated fat, while pumpkin seeds have 3.67g.
Food types used in this article are Oil, avocado and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 70.554g | 6.032g | 161% |
| Fats | 100g | 19.4g | 124% |
| Zinc | 0mg | 10.3mg | 94% |
| Copper | 0mg | 0.69mg | 77% |
| Fiber | 0g | 18.4g | 74% |
| Magnesium | 0mg | 262mg | 62% |
| Iron | 0mg | 3.31mg | 41% |
| Protein | 0g | 18.55g | 37% |
| Saturated fat | 11.56g | 3.67g | 36% |
| Polyunsaturated fat | 13.486g | 8.844g | 31% |
| Potassium | 0mg | 919mg | 27% |
| Manganese | 0mg | 0.496mg | 22% |
| Calories | 884kcal | 446kcal | 22% |
| Carbs | 0g | 53.75g | 18% |
| Phosphorus | 0mg | 92mg | 13% |
| Calcium | 0mg | 55mg | 6% |
| Vitamin B2 | 0mg | 0.052mg | 4% |
| Vitamin B6 | 0mg | 0.037mg | 3% |
| Vitamin B1 | 0mg | 0.034mg | 3% |
| Vitamin B3 | 0mg | 0.286mg | 2% |
| Folate | 0µg | 9µg | 2% |
| Vitamin B5 | 0mg | 0.056mg | 1% |
| Sodium | 0mg | 18mg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 0g | 35.35g | N/A |
| Vitamin A | 0µg | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more FatsFats | +415.5% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
11.56 g
Monounsaturated fat:
Mono. Fat
70.554 g
Polyunsaturated fat:
Poly. Fat
13.486 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains more Mono. FatMonounsaturated fat | +1069.7% |
| Contains more Poly. FatPolyunsaturated fat | +52.5% |
| Contains less Sat. FatSaturated fat | -68.3% |
