Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Coffee vs. Pumpkin seeds — In-Depth Nutrition Comparison

Compare

Important differences between coffee and pumpkin seeds

  • Coffee has less zinc, copper, fiber, magnesium, iron, potassium, manganese, phosphorus, and calcium.
  • Pumpkin seeds' daily need coverage for zinc is 93% more.
  • Coffee is lower in saturated fat.

The food varieties used in the comparison are Beverages, coffee, brewed, prepared with tap water and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Coffee 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.
Coffee
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 4.3% 0.38% 0.67% 0.55% 1.3% 0.26% 3% 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 -88.9%
Contains more MagnesiumMagnesium +8633.3%
Contains more CalciumCalcium +2650%
Contains more PotassiumPotassium +1775.5%
Contains more IronIron +33000%
Contains more CopperCopper +34400%
Contains more ZincZinc +51400%
Contains more PhosphorusPhosphorus +2966.7%
Contains more ManganeseManganese +2056.5%
~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.
Coffee
5
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 0% 0% 0.2% 0% 3.5% 18% 3.6% 15% 0.23% 0% 0.25% 1.5% 1.4%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B5Vitamin B5 +353.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +142.9%
Contains more Vitamin B3Vitamin B3 +49.7%
Contains more Vitamin B6Vitamin B6 +3600%
Contains more FolateFolate +350%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coffee
1
99%
Protein: 0.12 g
Fats: 0.02 g
Carbs: 0 g
Water: 99.39 g
Other: 0.47 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 +2108.7%
Contains more ProteinProtein +15358.3%
Contains more FatsFats +96900%
Contains more CarbsCarbs +∞%
Contains more OtherOther +708.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coffee
1
11% 83% 6%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.001 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 -99.9%
Contains more Mono. FatMonounsaturated fat +40113.3%
Contains more Poly. FatPolyunsaturated fat +884300%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coffee Pumpkin seeds
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coffee Pumpkin seeds DV% diff.
Zinc 0.02mg 10.3mg 93%
Copper 0.002mg 0.69mg 76%
Fiber 0g 18.4g 74%
Magnesium 3mg 262mg 62%
Polyunsaturated fat 0.001g 8.844g 59%
Iron 0.01mg 3.31mg 41%
Protein 0.12g 18.55g 37%
Fats 0.02g 19.4g 30%
Potassium 49mg 919mg 26%
Calories 1kcal 446kcal 22%
Manganese 0.023mg 0.496mg 21%
Carbs 0g 53.75g 18%
Saturated fat 0.002g 3.67g 17%
Monounsaturated fat 0.015g 6.032g 15%
Phosphorus 3mg 92mg 13%
Caffeine 40mg 10%
Calcium 2mg 55mg 5%
Vitamin B5 0.254mg 0.056mg 4%
Vitamin B6 0.001mg 0.037mg 3%
Vitamin B2 0.076mg 0.052mg 2%
Vitamin B1 0.014mg 0.034mg 2%
Folate 2µg 9µg 2%
Sodium 2mg 18mg 1%
Vitamin B3 0.191mg 0.286mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 35.35g N/A
Vitamin E 0.01mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.1µg 0%
Choline 2.6mg 0%
Tryptophan 0mg 0.326mg 0%
Threonine 0.001mg 0.683mg 0%
Isoleucine 0.002mg 0.956mg 0%
Leucine 0.005mg 1.572mg 0%
Lysine 0.001mg 1.386mg 0%
Methionine 0mg 0.417mg 0%
Phenylalanine 0.003mg 0.924mg 0%
Valine 0.003mg 1.491mg 0%
Histidine 0.002mg 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coffee Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
3%
Coffee
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
1%
Coffee
103%
Pumpkin seeds

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Coffee
Coffee contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Coffee
Coffee is lower in Saturated fat (difference - 3.668g)
Which food is lower in glycemic index?
Coffee
Coffee is lower in glycemic index (difference - 0)
Which food is cheaper?
Coffee
Coffee is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171890/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.