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  6. Caramel vs. Pumpkin seeds

Caramel vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between caramel and pumpkin seeds?

  • Caramel is higher in vitamin B2, vitamin B12, and vitamin B5, yet pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, manganese, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 90% more.

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

Infographic

Caramel 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 12% 41% 19% 5.3% 6% 12% 49% 32% 1.4% 9.8%
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 +150.9%
Contains more PhosphorusPhosphorus +23.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1441.2%
Contains more PotassiumPotassium +329.4%
Contains more IronIron +2264.3%
Contains more CopperCopper +3733.3%
Contains more ZincZinc +2240.9%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +4409.1%

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.
Caramel
Caramel
10
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 1.3% 4% 9.2% 0% 26% 59% 2.8% 37% 13% 38% 4.5% 3% 4.4%
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 CVitamin C +33.3%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +202.9%
Contains more Vitamin B2Vitamin B2 +392.3%
Contains more Vitamin B5Vitamin B5 +1007.1%
Contains more Vitamin B6Vitamin B6 +51.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +93.2%
Contains more FolateFolate +125%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Caramel Pumpkin seeds DV% diff.
Zinc 0.44mg 10.3mg 90%
Copper 0.018mg 0.69mg 75%
Fiber 0g 18.4g 74%
Magnesium 17mg 262mg 58%
Iron 0.14mg 3.31mg 40%
Polyunsaturated fat 3.478g 8.844g 36%
Protein 4.6g 18.55g 28%
Manganese 0.011mg 0.496mg 21%
Potassium 214mg 919mg 21%
Fats 8.1g 19.4g 17%
Vitamin B2 0.256mg 0.052mg 16%
Vitamin B12 0.3µg 0µg 13%
Monounsaturated fat 1.542g 6.032g 11%
Vitamin B5 0.62mg 0.056mg 11%
Sodium 245mg 18mg 10%
Calcium 138mg 55mg 8%
Carbs 77g 53.75g 8%
Vitamin B1 0.103mg 0.034mg 6%
Saturated fat 2.476g 3.67g 5%
Calories 382kcal 446kcal 3%
Selenium 1.8µg 3%
Vitamin E 0.46mg 3%
Phosphorus 114mg 92mg 3%
Vitamin K 1.8µg 2%
Cholesterol 7mg 0mg 2%
Vitamin A 12µg 3µg 1%
Vitamin B3 0.148mg 0.286mg 1%
Vitamin B6 0.056mg 0.037mg 1%
Folate 4µg 9µg 1%
Choline 8mg 1%
Vitamin C 0.4mg 0.3mg 0%
Net carbs 77g 35.35g N/A
Sugar 65.5g N/A
Tryptophan 0.06mg 0.326mg 0%
Threonine 0.192mg 0.683mg 0%
Isoleucine 0.258mg 0.956mg 0%
Leucine 0.417mg 1.572mg 0%
Lysine 0.338mg 1.386mg 0%
Methionine 0.107mg 0.417mg 0%
Phenylalanine 0.205mg 0.924mg 0%
Valine 0.285mg 1.491mg 0%
Histidine 0.115mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 8% 77% 9% 2%
Protein: 4.6 g
Fats: 8.1 g
Carbs: 77 g
Water: 8.5 g
Other: 1.8 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 +43.3%
Contains more WaterWater +88.9%
Contains more ProteinProtein +303.3%
Contains more FatsFats +139.5%
Contains more OtherOther +111.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 21% 46%
Saturated fat: Sat. Fat 2.476 g
Monounsaturated fat: Mono. Fat 1.542 g
Polyunsaturated fat: Poly. Fat 3.478 g
20% 33% 48%
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 -32.5%
Contains more Mono. FatMonounsaturated fat +291.2%
Contains more Poly. FatPolyunsaturated fat +154.3%

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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. Caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167974/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.