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Black pepper vs Pumpkin seed - In-Depth Nutrition Comparison

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Summary of differences between Black pepper and Pumpkin seed

  • Black pepper has more Manganese, Iron, Copper, Calcium, Fiber, Vitamin B5, Vitamin B6 and Potassium, while Pumpkin seed has more Zinc and Magnesium.
  • Black pepper covers your daily need of Manganese 533% more than Pumpkin seed.
  • Black pepper contains 25 times more Vitamin B5 than Pumpkin seed. While Black pepper contains 1.399mg of Vitamin B5, Pumpkin seed contains only 0.056mg.

These are the specific foods used in this comparison Spices, pepper, black and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Black pepper vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +193.4%
Contains more Calcium +705.5%
Contains more Potassium +44.6%
Contains more Copper +92.8%
Contains more Phosphorus +71.7%
Contains more Magnesium +53.2%
Contains more Zinc +765.5%
Equal in Sodium - 18
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 365% 133% 118% 123% 444% 33% 68% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +193.4%
Contains more Calcium +705.5%
Contains more Potassium +44.6%
Contains more Copper +92.8%
Contains more Phosphorus +71.7%
Contains more Magnesium +53.2%
Contains more Zinc +765.5%
Equal in Sodium - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +782.3%
Contains more Vitamin B1 +217.6%
Contains more Vitamin B2 +246.2%
Contains more Vitamin B3 +299.7%
Contains more Vitamin B5 +2398.2%
Contains more Vitamin B6 +686.5%
Contains more Folate +88.9%
Contains more Vitamin C +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 33% 21% 0% 27% 42% 22% 84% 68% 0% 410% 13%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Contains more Vitamin A +782.3%
Contains more Vitamin B1 +217.6%
Contains more Vitamin B2 +246.2%
Contains more Vitamin B3 +299.7%
Contains more Vitamin B5 +2398.2%
Contains more Vitamin B6 +686.5%
Contains more Folate +88.9%
Contains more Vitamin C +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
60
Black pepper
4
Pumpkin seed
Mineral Summary Score
160
Black pepper
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
62%
Black pepper
111%
Pumpkin seed
Carbohydrates
64%
Black pepper
54%
Pumpkin seed
Fats
15%
Black pepper
90%
Pumpkin seed

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black pepper Pumpkin seed
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Black pepper Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 0.64g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 2mg)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Black pepper
Black pepper is lower in Saturated Fat (difference - 2.278g)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black pepper Pumpkin seed Opinion
Calories 251 446 Pumpkin seed
Protein 10.39 18.55 Pumpkin seed
Fats 3.26 19.4 Pumpkin seed
Vitamin C 0 0.3 Pumpkin seed
Carbs 63.95 53.75 Black pepper
Cholesterol 0 0
Vitamin D 0 0
Iron 9.71 3.31 Black pepper
Calcium 443 55 Black pepper
Potassium 1329 919 Black pepper
Magnesium 171 262 Pumpkin seed
Sugars 0.64 Pumpkin seed
Fiber 25.3 18.4 Black pepper
Copper 1.33 0.69 Black pepper
Zinc 1.19 10.3 Pumpkin seed
Starch
Phosphorus 158 92 Black pepper
Sodium 20 18 Pumpkin seed
Vitamin A 547 62 Black pepper
Vitamin E 1.04 Black pepper
Vitamin D 0 0
Vitamin B1 0.108 0.034 Black pepper
Vitamin B2 0.18 0.052 Black pepper
Vitamin B3 1.143 0.286 Black pepper
Vitamin B5 1.399 0.056 Black pepper
Vitamin B6 0.291 0.037 Black pepper
Vitamin B12 0 0
Vitamin K 163.7 Black pepper
Folate 17 9 Black pepper
Trans Fat 0 Pumpkin seed
Saturated Fat 1.392 3.67 Black pepper
Monounsaturated Fat 0.739 6.032 Pumpkin seed
Polyunsaturated fat 0.998 8.844 Pumpkin seed
Tryptophan 0.058 0.326 Pumpkin seed
Threonine 0.244 0.683 Pumpkin seed
Isoleucine 0.366 0.956 Pumpkin seed
Leucine 1.014 1.572 Pumpkin seed
Lysine 0.244 1.386 Pumpkin seed
Methionine 0.096 0.417 Pumpkin seed
Phenylalanine 0.446 0.924 Pumpkin seed
Valine 0.547 1.491 Pumpkin seed
Histidine 0.159 0.515 Pumpkin seed
Fructose 0.23 Black pepper

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/nutrients
  2. Pumpkin seed - 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.