Babassu oil vs. Pumpkin seeds — In-Depth Nutrition Comparison
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What are the differences between babassu oil and pumpkin seeds?
- Babassu oil is higher in monounsaturated fat, yet pumpkin seeds are higher in zinc, fiber, magnesium, iron, potassium, phosphorus, calcium, and polyunsaturated fat.
- Babassu oil's daily need coverage for saturated fat is 388% more.
- Babassu oil has 2 times more monounsaturated fat than pumpkin seeds. While babassu oil has 11.4g of monounsaturated fat, pumpkin seeds have only 6.032g.
- The amount of saturated fat in pumpkin seeds is lower.
We used Oil, babassu and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.
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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 ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
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 EVitamin E | +∞% |
| 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 | +∞% |
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
81.2 g
Monounsaturated fat:
Mono. Fat
11.4 g
Polyunsaturated fat:
Poly. Fat
1.6 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 | +89% |
| Contains less Sat. FatSaturated fat | -95.5% |
| Contains more Poly. FatPolyunsaturated fat | +452.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 81.2g | 3.67g | 352% |
| Vitamin E | 19.1mg | 127% | |
| Fats | 100g | 19.4g | 124% |
| Zinc | 0mg | 10.3mg | 94% |
| Copper | 0.69mg | 77% | |
| Fiber | 0g | 18.4g | 74% |
| Magnesium | 0mg | 262mg | 62% |
| Polyunsaturated fat | 1.6g | 8.844g | 48% |
| Iron | 0mg | 3.31mg | 41% |
| Protein | 0g | 18.55g | 37% |
| Potassium | 0mg | 919mg | 27% |
| Manganese | 0.496mg | 22% | |
| Calories | 884kcal | 446kcal | 22% |
| Carbs | 0g | 53.75g | 18% |
| Phosphorus | 0mg | 92mg | 13% |
| Monounsaturated fat | 11.4g | 6.032g | 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 | 0mg | 0.326mg | 0% |
| Threonine | 0mg | 0.683mg | 0% |
| Isoleucine | 0mg | 0.956mg | 0% |
| Leucine | 0mg | 1.572mg | 0% |
| Lysine | 0mg | 1.386mg | 0% |
| Methionine | 0mg | 0.417mg | 0% |
| Phenylalanine | 0mg | 0.924mg | 0% |
| Valine | 0mg | 1.491mg | 0% |
| Histidine | 0mg | 0.515mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
29%
4%
Minerals Daily Need Coverage Score
0%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 77.53g)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $1.3)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seeds is relatively richer in vitamins
Which food contains less Sodium?
Babassu oil contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Babassu oil is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)