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  6. Condensed milk vs. Pumpkin seeds

Condensed milk vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are condensed milk and pumpkin seeds different?

  • Condensed milk is richer in vitamin B2, phosphorus, calcium, and vitamin B12, while pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, and manganese.
  • Pumpkin seeds cover your daily need for zinc, 85% more than condensed milk.

Milk, canned, condensed, sweetened and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Condensed milk vs Pumpkin seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 85% 33% 7.1% 5% 26% 108% 17% 0.78% 81%
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 more CalciumCalcium +416.4%
Contains more PhosphorusPhosphorus +175%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +907.7%
Contains more PotassiumPotassium +147.7%
Contains more IronIron +1642.1%
Contains more CopperCopper +4500%
Contains more ZincZinc +995.7%
Contains less SodiumSodium -85.8%
Contains more ManganeseManganese +8166.7%

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 8.7% 25% 3.2% 3% 23% 96% 3.9% 45% 12% 55% 1.5% 8.3% 49%
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 +766.7%
Contains more Vitamin AVitamin A +2366.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B2Vitamin B2 +700%
Contains more Vitamin B5Vitamin B5 +1239.3%
Contains more Vitamin B6Vitamin B6 +37.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +22.2%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +36.2%

All nutrients comparison - raw data values

Nutrient Condensed milk Pumpkin seeds DV% diff.
Zinc 0.94mg 10.3mg 85%
Copper 0.015mg 0.69mg 75%
Fiber 0g 18.4g 74%
Polyunsaturated fat 0.337g 8.844g 57%
Magnesium 26mg 262mg 56%
Iron 0.19mg 3.31mg 39%
Vitamin B2 0.416mg 0.052mg 28%
Selenium 14.8µg 27%
Phosphorus 253mg 92mg 23%
Calcium 284mg 55mg 23%
Protein 7.91g 18.55g 21%
Manganese 0.006mg 0.496mg 21%
Vitamin B12 0.44µg 0µg 18%
Choline 89.1mg 16%
Fats 8.7g 19.4g 16%
Potassium 371mg 919mg 16%
Vitamin B5 0.75mg 0.056mg 14%
Cholesterol 34mg 0mg 11%
Monounsaturated fat 2.427g 6.032g 9%
Saturated fat 5.486g 3.67g 8%
Vitamin A 74µg 3µg 8%
Calories 321kcal 446kcal 6%
Vitamin B1 0.09mg 0.034mg 5%
Sodium 127mg 18mg 5%
Vitamin C 2.6mg 0.3mg 3%
Vitamin D 0.2µg 0µg 1%
Vitamin D 6IU 0IU 1%
Vitamin E 0.16mg 1%
Vitamin B6 0.051mg 0.037mg 1%
Vitamin K 0.6µg 1%
Folate 11µg 9µg 1%
Net carbs 54.4g 35.35g N/A
Carbs 54.4g 53.75g 0%
Sugar 54.4g N/A
Vitamin B3 0.21mg 0.286mg 0%
Tryptophan 0.112mg 0.326mg 0%
Threonine 0.357mg 0.683mg 0%
Isoleucine 0.479mg 0.956mg 0%
Leucine 0.775mg 1.572mg 0%
Lysine 0.627mg 1.386mg 0%
Methionine 0.198mg 0.417mg 0%
Phenylalanine 0.382mg 0.924mg 0%
Valine 0.529mg 1.491mg 0%
Histidine 0.214mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 9% 54% 27% 2%
Protein: 7.91 g
Fats: 8.7 g
Carbs: 54.4 g
Water: 27.16 g
Other: 1.83 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 +503.6%
Contains more ProteinProtein +134.5%
Contains more FatsFats +123%
Contains more OtherOther +107.7%
~equal in Carbs ~53.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 4%
Saturated fat: Sat. Fat 5.486 g
Monounsaturated fat: Mono. Fat 2.427 g
Polyunsaturated fat: Poly. Fat 0.337 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 -33.1%
Contains more Mono. FatMonounsaturated fat +148.5%
Contains more Poly. FatPolyunsaturated fat +2524.3%

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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. Condensed milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171275/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.