Blackberry vs. Pumpkin seeds — In-Depth Nutrition Comparison
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A recap on differences between blackberries and pumpkin seeds
- Blackberries have more vitamin C and manganese; however, pumpkin seeds are higher in zinc, copper, magnesium, fiber, iron, potassium, and phosphorus.
- Pumpkin seeds cover your daily zinc needs 89% more than blackberries.
- Pumpkin seeds contain 70 times less vitamin C than blackberries. Blackberries contain 21mg of vitamin C, while pumpkin seeds contain 0.3mg.
- Blackberries have less saturated fat.
Food varieties used in this article are Blackberries, raw 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 | -94.4% |
| Contains more ManganeseManganese | +30.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1210% |
| Contains more CalciumCalcium | +89.7% |
| Contains more PotassiumPotassium | +467.3% |
| Contains more IronIron | +433.9% |
| Contains more CopperCopper | +318.2% |
| Contains more ZincZinc | +1843.4% |
| Contains more PhosphorusPhosphorus | +318.2% |
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 | +6900% |
| Contains more Vitamin AVitamin A | +266.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +125.9% |
| Contains more Vitamin B5Vitamin B5 | +392.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +177.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +70% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B6Vitamin B6 | +23.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 0.53mg | 10.3mg | 89% |
| Magnesium | 20mg | 262mg | 58% |
| Copper | 0.165mg | 0.69mg | 58% |
| Polyunsaturated fat | 0.28g | 8.844g | 57% |
| Fiber | 5.3g | 18.4g | 52% |
| Iron | 0.62mg | 3.31mg | 34% |
| Protein | 1.39g | 18.55g | 34% |
| Fats | 0.49g | 19.4g | 29% |
| Vitamin C | 21mg | 0.3mg | 23% |
| Potassium | 162mg | 919mg | 22% |
| Calories | 43kcal | 446kcal | 20% |
| Vitamin K | 19.8µg | 17% | |
| Saturated fat | 0.014g | 3.67g | 17% |
| Monounsaturated fat | 0.047g | 6.032g | 15% |
| Carbs | 9.61g | 53.75g | 15% |
| Phosphorus | 22mg | 92mg | 10% |
| Vitamin E | 1.17mg | 8% | |
| Manganese | 0.646mg | 0.496mg | 7% |
| Folate | 25µg | 9µg | 4% |
| Vitamin B5 | 0.276mg | 0.056mg | 4% |
| Fructose | 2.4g | 3% | |
| Calcium | 29mg | 55mg | 3% |
| Vitamin B2 | 0.026mg | 0.052mg | 2% |
| Choline | 8.5mg | 2% | |
| Vitamin B3 | 0.646mg | 0.286mg | 2% |
| Vitamin B1 | 0.02mg | 0.034mg | 1% |
| Sodium | 1mg | 18mg | 1% |
| Vitamin A | 11µg | 3µg | 1% |
| Vitamin B6 | 0.03mg | 0.037mg | 1% |
| Selenium | 0.4µg | 1% | |
| Net carbs | 4.31g | 35.35g | N/A |
| Sugar | 4.88g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1858.9% |
| Contains more ProteinProtein | +1234.5% |
| Contains more FatsFats | +3859.2% |
| Contains more CarbsCarbs | +459.3% |
| Contains more OtherOther | +955.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
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 | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +12734% |
| Contains more Poly. FatPolyunsaturated fat | +3058.6% |
