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  6. Cherimoya vs. Pumpkin seeds

Cherimoya vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on the differences between cherimoya and pumpkin seeds

  • Cherimoya has more vitamin B6 and vitamin C; however, pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds cover your daily zinc needs 92% more than cherimoya.
  • Pumpkin seeds contain 42 times less vitamin C than cherimoya. Cherimoya contains 12.6mg of vitamin C, while pumpkin seeds contain 0.3mg.
  • Cherimoya has less saturated fat.

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

Infographic

Cherimoya 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% 3% 25% 10% 23% 4.4% 11% 0.91% 12% 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 -61.1%
Contains more MagnesiumMagnesium +1441.2%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +220.2%
Contains more IronIron +1125.9%
Contains more CopperCopper +900%
Contains more ZincZinc +6337.5%
Contains more PhosphorusPhosphorus +253.8%
Contains more ManganeseManganese +433.3%
~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 42% 0% 5.4% 0% 25% 30% 12% 21% 59% 0% 0% 17% 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 +4100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +197.1%
Contains more Vitamin B2Vitamin B2 +151.9%
Contains more Vitamin B3Vitamin B3 +125.2%
Contains more Vitamin B5Vitamin B5 +516.1%
Contains more Vitamin B6Vitamin B6 +594.6%
Contains more FolateFolate +155.6%
Contains more Vitamin AVitamin A +∞%
~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 Cherimoya Pumpkin seeds DV% diff.
Zinc 0.16mg 10.3mg 92%
Copper 0.069mg 0.69mg 69%
Fiber 3g 18.4g 62%
Magnesium 17mg 262mg 58%
Polyunsaturated fat 0.188g 8.844g 58%
Iron 0.27mg 3.31mg 38%
Protein 1.57g 18.55g 34%
Fats 0.68g 19.4g 29%
Calories 75kcal 446kcal 19%
Potassium 287mg 919mg 19%
Manganese 0.093mg 0.496mg 18%
Vitamin B6 0.257mg 0.037mg 17%
Saturated fat 0.233g 3.67g 16%
Monounsaturated fat 0.055g 6.032g 15%
Vitamin C 12.6mg 0.3mg 14%
Carbs 17.71g 53.75g 12%
Phosphorus 26mg 92mg 9%
Fructose 6.28g 8%
Vitamin B5 0.345mg 0.056mg 6%
Vitamin B2 0.131mg 0.052mg 6%
Vitamin B1 0.101mg 0.034mg 6%
Calcium 10mg 55mg 5%
Folate 23µg 9µg 4%
Vitamin E 0.27mg 2%
Vitamin B3 0.644mg 0.286mg 2%
Net carbs 14.71g 35.35g N/A
Sugar 12.87g N/A
Sodium 7mg 18mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.031mg 0.326mg 0%
Threonine 0.052mg 0.683mg 0%
Isoleucine 0.042mg 0.956mg 0%
Leucine 0.063mg 1.572mg 0%
Lysine 0.042mg 1.386mg 0%
Methionine 0.021mg 0.417mg 0%
Phenylalanine 0.042mg 0.924mg 0%
Valine 0.063mg 1.491mg 0%
Histidine 0.021mg 0.515mg 0%
Omega-3 - ALA 0.159g N/A
Omega-6 - Linoleic acid 0.028g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 79%
Protein: 1.57 g
Fats: 0.68 g
Carbs: 17.71 g
Water: 79.39 g
Other: 0.65 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 +1664.2%
Contains more ProteinProtein +1081.5%
Contains more FatsFats +2752.9%
Contains more CarbsCarbs +203.5%
Contains more OtherOther +484.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 12% 39%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.055 g
Polyunsaturated fat: Poly. Fat 0.188 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 -93.7%
Contains more Mono. FatMonounsaturated fat +10867.3%
Contains more Poly. FatPolyunsaturated fat +4604.3%

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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. Cherimoya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173953/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.