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  6. Plantain raw vs. Pumpkin seeds

Plantain raw vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between plantain raw and pumpkin seeds

  • Plantain raw has more vitamin A, vitamin B6, and vitamin C; however, pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, and potassium.
  • Pumpkin seeds cover your daily zinc needs 92% more than plantain raw.
  • Pumpkin seeds have 61 times less vitamin C than plantain raw. Plantain raw has 18.4mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Plantain raw contains less saturated fat.

Specific food types used in this comparison are Plantains, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +608.1%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +84.2%
Contains more IronIron +451.7%
Contains more CopperCopper +751.9%
Contains more ZincZinc +7257.1%
Contains more PhosphorusPhosphorus +170.6%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 CVitamin C +6033.3%
Contains more Vitamin AVitamin A +1766.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B3Vitamin B3 +139.9%
Contains more Vitamin B5Vitamin B5 +364.3%
Contains more Vitamin B6Vitamin B6 +708.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +144.4%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Pumpkin seeds DV% diff.
Zinc 0.14mg 10.3mg 92%
Copper 0.081mg 0.69mg 68%
Fiber 2.3g 18.4g 64%
Polyunsaturated fat 0.069g 8.844g 59%
Magnesium 37mg 262mg 54%
Protein 1.3g 18.55g 35%
Iron 0.6mg 3.31mg 34%
Fats 0.37g 19.4g 29%
Manganese 0.496mg 22%
Vitamin B6 0.299mg 0.037mg 20%
Vitamin C 18.4mg 0.3mg 20%
Saturated fat 0.143g 3.67g 16%
Calories 122kcal 446kcal 16%
Monounsaturated fat 0.032g 6.032g 15%
Potassium 499mg 919mg 12%
Phosphorus 34mg 92mg 8%
Carbs 31.89g 53.75g 7%
Vitamin A 56µg 3µg 6%
Calcium 3mg 55mg 5%
Vitamin B5 0.26mg 0.056mg 4%
Selenium 1.5µg 3%
Folate 22µg 9µg 3%
Vitamin B3 0.686mg 0.286mg 3%
Choline 13.5mg 2%
Vitamin B1 0.052mg 0.034mg 2%
Vitamin K 0.7µg 1%
Vitamin E 0.14mg 1%
Sodium 4mg 18mg 1%
Net carbs 29.59g 35.35g N/A
Sugar 15g N/A
Vitamin B2 0.054mg 0.052mg 0%
Tryptophan 0.015mg 0.326mg 0%
Threonine 0.034mg 0.683mg 0%
Isoleucine 0.036mg 0.956mg 0%
Leucine 0.059mg 1.572mg 0%
Lysine 0.06mg 1.386mg 0%
Methionine 0.017mg 0.417mg 0%
Phenylalanine 0.044mg 0.924mg 0%
Valine 0.046mg 1.491mg 0%
Histidine 0.064mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +1350.7%
Contains more ProteinProtein +1326.9%
Contains more FatsFats +5143.2%
Contains more CarbsCarbs +68.5%
Contains more OtherOther +227.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 -96.1%
Contains more Mono. FatMonounsaturated fat +18750%
Contains more Poly. FatPolyunsaturated fat +12717.4%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.