Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Sweets
  4. Brown sugar
  5. Compare
  6. Brown sugar vs. Pumpkin seeds

Brown sugar vs. Pumpkin seeds — In-Depth Nutrition Comparison

Compare

What are the differences between brown sugar and pumpkin seeds?

  • Pumpkin seeds are richer than brown sugar in zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 93% more.
  • Brown sugar has 2 times more calcium than pumpkin seeds. While brown sugar has 83mg of calcium, pumpkin seeds have only 55mg.

We used Sugars, brown and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this article.

Infographic

Brown sugar vs Pumpkin seeds infographic
Infographic link

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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
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 +50.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2811.1%
Contains more PotassiumPotassium +591%
Contains more IronIron +366.2%
Contains more CopperCopper +1368.1%
Contains more ZincZinc +34233.3%
Contains more PhosphorusPhosphorus +2200%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +675%

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 0% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
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 B5Vitamin B5 +135.7%
Contains more CholineCholine +∞%
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 +160%
Contains more FolateFolate +800%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.037mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brown sugar Pumpkin seeds DV% diff.
Zinc 0.03mg 10.3mg 93%
Fiber 0g 18.4g 74%
Copper 0.047mg 0.69mg 71%
Magnesium 9mg 262mg 60%
Polyunsaturated fat 0g 8.844g 59%
Protein 0.12g 18.55g 37%
Iron 0.71mg 3.31mg 33%
Fats 0g 19.4g 30%
Potassium 133mg 919mg 23%
Manganese 0.064mg 0.496mg 19%
Saturated fat 0g 3.67g 17%
Monounsaturated fat 0g 6.032g 15%
Carbs 98.09g 53.75g 15%
Phosphorus 4mg 92mg 13%
Vitamin B2 0mg 0.052mg 4%
Calories 380kcal 446kcal 3%
Vitamin B1 0mg 0.034mg 3%
Calcium 83mg 55mg 3%
Folate 1µg 9µg 2%
Selenium 1.2µg 2%
Vitamin B5 0.132mg 0.056mg 2%
Fructose 1.11g 1%
Vitamin B3 0.11mg 0.286mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 98.09g 35.35g N/A
Sugar 97.02g N/A
Sodium 28mg 18mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B6 0.041mg 0.037mg 0%
Choline 2.3mg 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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 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 +82.5%
Contains more ProteinProtein +15358.3%
Contains more FatsFats +∞%
Contains more WaterWater +235.8%
Contains more OtherOther +744.4%

People also compare

Brown sugar
Brown sugar vs Sugar
Sugar
Brown sugar
Brown sugar vs Honey
Honey
Brown sugar
Brown sugar vs Sugar substitute
Sugar substitute
Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin

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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.