Brown sugar vs. Pumpkin seed — In-Depth Nutrition Comparison
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What are the differences between Brown sugar and Pumpkin seed?
- Pumpkin seed is richer than Brown sugar in Zinc, Fiber, Copper, Magnesium, Iron, Potassium, Manganese, and Phosphorus.
- Pumpkin seed's daily need coverage for Zinc is 93% more.
- Brown sugar has 2 times more Calcium than Pumpkin seed. While Brown sugar has 83mg of Calcium, Pumpkin seed has only 55mg.
We used Sugars, brown and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.
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
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Calcium
+50.9%
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Iron
+366.2%
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Magnesium
+2811.1%
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Phosphorus
+2200%
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Potassium
+591%
Contains
less
Sodium
-35.7%
Contains
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Zinc
+34233.3%
Contains
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Copper
+1368.1%
Contains
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Manganese
+675%
Contains
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Calcium
+50.9%
Contains
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Iron
+366.2%
Contains
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Magnesium
+2811.1%
Contains
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Phosphorus
+2200%
Contains
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Potassium
+591%
Contains
less
Sodium
-35.7%
Contains
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Zinc
+34233.3%
Contains
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Copper
+1368.1%
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Manganese
+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.
:
Contains
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Vitamin B5
+135.7%
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Vitamin B6
+10.8%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+160%
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Folate
+800%
Equal in Vitamin B6 - 0.037
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Vitamin B5
+135.7%
Contains
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Vitamin B6
+10.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+∞%
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Vitamin B2
+∞%
Contains
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Vitamin B3
+160%
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Folate
+800%
Equal in Vitamin B6 - 0.037
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+82.5%
Contains
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Protein
+15358.3%
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Fats
+∞%
Contains
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Water
+235.8%
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Other
+744.4%
Protein:
0.12 g
Fats:
0 g
Carbs:
98.09 g
Water:
1.34 g
Other:
0.45 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Carbs
+82.5%
Contains
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Protein
+15358.3%
Contains
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Fats
+∞%
Contains
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Water
+235.8%
Contains
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Other
+744.4%
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 Sodium |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 98.09g | 35.35g |
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| Protein | 0.12g | 18.55g |
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| Fats | 0g | 19.4g |
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| Carbs | 98.09g | 53.75g |
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| Calories | 380kcal | 446kcal |
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| Fructose | 1.11g |
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| Sugar | 97.02g |
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| Fiber | 0g | 18.4g |
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| Calcium | 83mg | 55mg |
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| Iron | 0.71mg | 3.31mg |
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| Magnesium | 9mg | 262mg |
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| Phosphorus | 4mg | 92mg |
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| Potassium | 133mg | 919mg |
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| Sodium | 28mg | 18mg |
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| Zinc | 0.03mg | 10.3mg |
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| Copper | 0.047mg | 0.69mg |
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| Manganese | 0.064mg | 0.496mg |
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| Selenium | 1.2µg |
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| Vitamin A | 0IU | 62IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin C | 0mg | 0.3mg |
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| Vitamin B1 | 0mg | 0.034mg |
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| Vitamin B2 | 0mg | 0.052mg |
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| Vitamin B3 | 0.11mg | 0.286mg |
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| Vitamin B5 | 0.132mg | 0.056mg |
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| Vitamin B6 | 0.041mg | 0.037mg |
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| Folate | 1µg | 9µg |
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| Tryptophan | 0.326mg |
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| Threonine | 0.683mg |
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| Isoleucine | 0.956mg |
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| Leucine | 1.572mg |
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| Lysine | 1.386mg |
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| Methionine | 0.417mg |
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| Phenylalanine | 0.924mg |
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| Valine | 1.491mg |
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| Histidine | 0.515mg |
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| Saturated Fat | 0g | 3.67g |
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| Monounsaturated Fat | 0g | 6.032g |
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| Polyunsaturated fat | 0g | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
2%
4%
Minerals Daily Need Coverage Score
11%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 97.02g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Brown sugar is lower in Saturated Fat (difference - 3.67g)
Which food is lower in glycemic index?
Brown sugar is lower in glycemic index (difference - 71)
Which food is cheaper?
Brown sugar is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.