Cardamom vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are cardamom and pumpkin seeds different?

Cardamom is higher in manganese, iron, fiber, calcium, vitamin C, vitamin B6, and vitamin B1; however, pumpkin seeds are richer in copper and zinc.
Daily need coverage for manganese for cardamom is 1196% higher.
Cardamom contains 70 times more vitamin C than pumpkin seeds. While cardamom contains 21mg of vitamin C, pumpkin seeds contain only 0.3mg.
Cardamom has less saturated fat.

Spices, cardamom and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.

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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.

Cardamom

Pumpkin seeds

Contains more CalciumCalcium	+596.4%
Contains more PotassiumPotassium	+21.8%
Contains more IronIron	+322.1%
Contains more PhosphorusPhosphorus	+93.5%
Contains more ManganeseManganese	+5545.2%

Contains more MagnesiumMagnesium	+14.4%
Contains more CopperCopper	+80.2%
Contains more ZincZinc	+37.9%

~equal in Sodium ~18mg

~equal in Selenium ~µg

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.

Cardamom

Pumpkin seeds

Contains more Vitamin CVitamin C	+6900%
Contains more Vitamin B1Vitamin B1	+482.4%
Contains more Vitamin B2Vitamin B2	+250%
Contains more Vitamin B3Vitamin B3	+285.3%
Contains more Vitamin B6Vitamin B6	+521.6%

Contains more Vitamin AVitamin A

+∞%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	28mg	0.496mg	1196%
Iron	13.97mg	3.31mg	133%
Polyunsaturated fat	0.43g	8.844g	56%
Fiber	28g	18.4g	38%
Copper	0.383mg	0.69mg	34%
Calcium	383mg	55mg	33%
Zinc	7.47mg	10.3mg	26%
Vitamin C	21mg	0.3mg	23%
Fats	6.7g	19.4g	20%
Protein	10.76g	18.55g	16%
Vitamin B6	0.23mg	0.037mg	15%
Vitamin B1	0.198mg	0.034mg	14%
Saturated fat	0.68g	3.67g	14%
Monounsaturated fat	0.87g	6.032g	13%
Phosphorus	178mg	92mg	12%
Vitamin B2	0.182mg	0.052mg	10%
Magnesium	229mg	262mg	8%
Calories	311kcal	446kcal	7%
Potassium	1119mg	919mg	6%
Vitamin B3	1.102mg	0.286mg	5%
Carbs	68.47g	53.75g	5%
Folate		9µg	2%
Vitamin B5		0.056mg	1%
Net carbs	40.47g	35.35g	N/A
Sodium	18mg	18mg	0%
Vitamin A	0µg	3µg	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%