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

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Significant differences between Plantain raw and Pumpkin seed

  • Plantain raw has more Vitamin B6, and Vitamin C, however, Pumpkin seed is richer in Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Phosphorus.
  • Pumpkin seed covers your daily Zinc needs 92% more than Plantain raw.
  • Pumpkin seed has 61 times less Vitamin C than Plantain raw. Plantain raw has 18.4mg of Vitamin C, while Pumpkin seed has 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 seed 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.
Contains less Sodium -77.8%
Contains more Calcium +1733.3%
Contains more Iron +451.7%
Contains more Magnesium +608.1%
Contains more Phosphorus +170.6%
Contains more Potassium +84.2%
Contains more Zinc +7257.1%
Contains more Copper +751.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains less Sodium -77.8%
Contains more Calcium +1733.3%
Contains more Iron +451.7%
Contains more Magnesium +608.1%
Contains more Phosphorus +170.6%
Contains more Potassium +84.2%
Contains more Zinc +7257.1%
Contains more Copper +751.9%

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 A +1717.7%
Contains more Vitamin C +6033.3%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B3 +139.9%
Contains more Vitamin B5 +364.3%
Contains more Vitamin B6 +708.1%
Contains more Folate +144.4%
Equal in Vitamin B2 - 0.052
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +1717.7%
Contains more Vitamin C +6033.3%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B3 +139.9%
Contains more Vitamin B5 +364.3%
Contains more Vitamin B6 +708.1%
Contains more Folate +144.4%
Equal in Vitamin B2 - 0.052

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1350.7%
Contains more Protein +1326.9%
Contains more Fats +5143.2%
Contains more Carbs +68.5%
Contains more Other +227.6%
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 Water +1350.7%
Contains more Protein +1326.9%
Contains more Fats +5143.2%
Contains more Carbs +68.5%
Contains more Other +227.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +18750%
Contains more Polyunsaturated fat +12717.4%
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +18750%
Contains more Polyunsaturated fat +12717.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Pumpkin seed
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Pumpkin seed Opinion
Net carbs 29.59g 35.35g Pumpkin seed
Protein 1.3g 18.55g Pumpkin seed
Fats 0.37g 19.4g Pumpkin seed
Carbs 31.89g 53.75g Pumpkin seed
Calories 122kcal 446kcal Pumpkin seed
Sugar 15g Pumpkin seed
Fiber 2.3g 18.4g Pumpkin seed
Calcium 3mg 55mg Pumpkin seed
Iron 0.6mg 3.31mg Pumpkin seed
Magnesium 37mg 262mg Pumpkin seed
Phosphorus 34mg 92mg Pumpkin seed
Potassium 499mg 919mg Pumpkin seed
Sodium 4mg 18mg Plantain raw
Zinc 0.14mg 10.3mg Pumpkin seed
Copper 0.081mg 0.69mg Pumpkin seed
Manganese 0.496mg Pumpkin seed
Selenium 1.5µg Plantain raw
Vitamin A 1127IU 62IU Plantain raw
Vitamin A RAE 56µg 3µg Plantain raw
Vitamin E 0.14mg Plantain raw
Vitamin C 18.4mg 0.3mg Plantain raw
Vitamin B1 0.052mg 0.034mg Plantain raw
Vitamin B2 0.054mg 0.052mg Plantain raw
Vitamin B3 0.686mg 0.286mg Plantain raw
Vitamin B5 0.26mg 0.056mg Plantain raw
Vitamin B6 0.299mg 0.037mg Plantain raw
Folate 22µg 9µg Plantain raw
Vitamin K 0.7µg Plantain raw
Tryptophan 0.015mg 0.326mg Pumpkin seed
Threonine 0.034mg 0.683mg Pumpkin seed
Isoleucine 0.036mg 0.956mg Pumpkin seed
Leucine 0.059mg 1.572mg Pumpkin seed
Lysine 0.06mg 1.386mg Pumpkin seed
Methionine 0.017mg 0.417mg Pumpkin seed
Phenylalanine 0.044mg 0.924mg Pumpkin seed
Valine 0.046mg 1.491mg Pumpkin seed
Histidine 0.064mg 0.515mg Pumpkin seed
Saturated Fat 0.143g 3.67g Plantain raw
Monounsaturated Fat 0.032g 6.032g Pumpkin seed
Polyunsaturated fat 0.069g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
23%
Plantain raw
4%
Pumpkin seed
Minerals Daily Need Coverage Score
15%
Plantain raw
103%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 15g)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 3.527g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 37)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $2.2)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 seed - 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.