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  6. Castanea crenata vs. Pumpkin seeds

Castanea crenata vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on the differences between castanea crenata and pumpkin seeds

  • Castanea crenata has more manganese, vitamin C, vitamin B1, and vitamin B6; however, pumpkin seeds are higher in zinc, magnesium, iron, potassium, and copper.
  • Pumpkin seeds cover your daily zinc needs 84% more than castanea crenata.
  • Pumpkin seeds contain 88 times less vitamin C than castanea crenata. Castanea crenata contains 26.3mg of vitamin C, while pumpkin seeds contain 0.3mg.
  • Castanea crenata has less saturated fat.

Food varieties used in this article are Nuts, chestnuts, japanese, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Castanea crenata 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 35% 9.3% 29% 54% 187% 30% 31% 1.8% 208% 0%
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 less SodiumSodium -22.2%
Contains more ManganeseManganese +220.8%
Contains more MagnesiumMagnesium +434.7%
Contains more CalciumCalcium +77.4%
Contains more PotassiumPotassium +179.3%
Contains more IronIron +128.3%
Contains more CopperCopper +22.8%
Contains more ZincZinc +836.4%
Contains more PhosphorusPhosphorus +27.8%
~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.
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 88% 0.67% 0% 0% 86% 38% 28% 12% 65% 0% 0% 35% 0%
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 +8666.7%
Contains more Vitamin B1Vitamin B1 +911.8%
Contains more Vitamin B2Vitamin B2 +213.5%
Contains more Vitamin B3Vitamin B3 +424.5%
Contains more Vitamin B5Vitamin B5 +267.9%
Contains more Vitamin B6Vitamin B6 +664.9%
Contains more FolateFolate +422.2%
Contains more Vitamin AVitamin A +50%
~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 Castanea crenata Pumpkin seeds DV% diff.
Zinc 1.1mg 10.3mg 84%
Fiber 18.4g 74%
Polyunsaturated fat 0.138g 8.844g 58%
Magnesium 49mg 262mg 51%
Manganese 1.591mg 0.496mg 48%
Protein 2.25g 18.55g 33%
Fats 0.53g 19.4g 29%
Vitamin C 26.3mg 0.3mg 29%
Vitamin B1 0.344mg 0.034mg 26%
Iron 1.45mg 3.31mg 23%
Vitamin B6 0.283mg 0.037mg 19%
Potassium 329mg 919mg 17%
Saturated fat 0.078g 3.67g 16%
Calories 154kcal 446kcal 15%
Monounsaturated fat 0.278g 6.032g 14%
Copper 0.562mg 0.69mg 14%
Folate 47µg 9µg 10%
Vitamin B2 0.163mg 0.052mg 9%
Vitamin B3 1.5mg 0.286mg 8%
Carbs 34.91g 53.75g 6%
Phosphorus 72mg 92mg 3%
Vitamin B5 0.206mg 0.056mg 3%
Calcium 31mg 55mg 2%
Net carbs 34.91g 35.35g N/A
Sodium 14mg 18mg 0%
Vitamin A 2µg 3µg 0%
Tryptophan 0.032mg 0.326mg 0%
Threonine 0.09mg 0.683mg 0%
Isoleucine 0.111mg 0.956mg 0%
Leucine 0.139mg 1.572mg 0%
Lysine 0.147mg 1.386mg 0%
Methionine 0.054mg 0.417mg 0%
Phenylalanine 0.088mg 0.924mg 0%
Valine 0.134mg 1.491mg 0%
Histidine 0.056mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 35% 61%
Protein: 2.25 g
Fats: 0.53 g
Carbs: 34.91 g
Water: 61.41 g
Other: 0.9 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 WaterWater +1264.7%
Contains more ProteinProtein +724.4%
Contains more FatsFats +3560.4%
Contains more CarbsCarbs +54%
Contains more OtherOther +322.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 56% 28%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.278 g
Polyunsaturated fat: Poly. Fat 0.138 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 -97.9%
Contains more Mono. FatMonounsaturated fat +2069.8%
Contains more Poly. FatPolyunsaturated fat +6308.7%

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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. Castanea crenata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169413/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.