Chestnut vs. Pumpkin seeds — In-Depth Nutrition Comparison
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The main differences between chestnut and pumpkin seeds
- Chestnut has more vitamin C, manganese, vitamin B6, vitamin B1, and folate; however, pumpkin seeds have more zinc, magnesium, copper, and iron.
- Daily need coverage for zinc for pumpkin seeds is 91% higher.
- Pumpkin seeds have 89 times less vitamin C than chestnut. Chestnut has 26.7mg of vitamin C, while pumpkin seeds have 0.3mg.
- Chestnut is lower in saturated fat.
Food types used in this article are Nuts, chestnuts, european, boiled and steamed and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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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 more ManganeseManganese | +72.2% |
| Contains more MagnesiumMagnesium | +385.2% |
| Contains more CalciumCalcium | +19.6% |
| Contains more PotassiumPotassium | +28.5% |
| Contains more IronIron | +91.3% |
| Contains more CopperCopper | +46.2% |
| Contains more ZincZinc | +4020% |
| Contains less SodiumSodium | -33.3% |
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 more Vitamin CVitamin C | +8800% |
| Contains more Vitamin B1Vitamin B1 | +335.3% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +155.6% |
| Contains more Vitamin B5Vitamin B5 | +464.3% |
| Contains more Vitamin B6Vitamin B6 | +529.7% |
| Contains more FolateFolate | +322.2% |
| Contains more Vitamin AVitamin A | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2 g
Fats:
1.38 g
Carbs:
27.76 g
Water:
68.15 g
Other:
0.71 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1414.4% |
| Contains more ProteinProtein | +827.5% |
| Contains more FatsFats | +1305.8% |
| Contains more CarbsCarbs | +93.6% |
| Contains more OtherOther | +435.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.476 g
Polyunsaturated fat:
Poly. Fat
0.545 g
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 | -92.9% |
| Contains more Mono. FatMonounsaturated fat | +1167.2% |
| Contains more Poly. FatPolyunsaturated fat | +1522.8% |
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 Sodium |
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| Lower in price |
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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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 0.25mg | 10.3mg | 91% |
| Fiber | 18.4g | 74% | |
| Polyunsaturated fat | 0.545g | 8.844g | 55% |
| Magnesium | 54mg | 262mg | 50% |
| Protein | 2g | 18.55g | 33% |
| Vitamin C | 26.7mg | 0.3mg | 29% |
| Fats | 1.38g | 19.4g | 28% |
| Copper | 0.472mg | 0.69mg | 24% |
| Iron | 1.73mg | 3.31mg | 20% |
| Calories | 131kcal | 446kcal | 16% |
| Manganese | 0.854mg | 0.496mg | 16% |
| Saturated fat | 0.26g | 3.67g | 16% |
| Vitamin B6 | 0.233mg | 0.037mg | 15% |
| Monounsaturated fat | 0.476g | 6.032g | 14% |
| Vitamin B1 | 0.148mg | 0.034mg | 10% |
| Carbs | 27.76g | 53.75g | 9% |
| Folate | 38µg | 9µg | 7% |
| Potassium | 715mg | 919mg | 6% |
| Vitamin B5 | 0.316mg | 0.056mg | 5% |
| Vitamin B2 | 0.104mg | 0.052mg | 4% |
| Vitamin B3 | 0.731mg | 0.286mg | 3% |
| Phosphorus | 99mg | 92mg | 1% |
| Calcium | 46mg | 55mg | 1% |
| Net carbs | 27.76g | 35.35g | N/A |
| Sodium | 27mg | 18mg | 0% |
| Vitamin A | 1µg | 3µg | 0% |
| Tryptophan | 0.022mg | 0.326mg | 0% |
| Threonine | 0.071mg | 0.683mg | 0% |
| Isoleucine | 0.079mg | 0.956mg | 0% |
| Leucine | 0.118mg | 1.572mg | 0% |
| Lysine | 0.118mg | 1.386mg | 0% |
| Methionine | 0.047mg | 0.417mg | 0% |
| Phenylalanine | 0.084mg | 0.924mg | 0% |
| Valine | 0.112mg | 1.491mg | 0% |
| Histidine | 0.055mg | 0.515mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
20%
4%
Minerals Daily Need Coverage Score
50%
103%
Comparison summary
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 9mg)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.8)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Chestnut is lower in Saturated fat (difference - 3.41g)
Which food is lower in glycemic index?
Chestnut is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Chestnut is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)