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  6. Cranberries vs. Pumpkin seeds

Cranberries vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between cranberries and pumpkin seeds

  • Cranberries have more vitamin C, while pumpkin seeds have more zinc, copper, magnesium, fiber, iron, potassium, phosphorus, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 93% higher.
  • Pumpkin seeds contain 47 times less vitamin C than cranberries. Cranberries contain 14mg of vitamin C, while pumpkin seeds contain 0.3mg.
  • The amount of saturated fat in cranberries is lower.

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

Infographic

Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +4266.7%
Contains more CalciumCalcium +587.5%
Contains more PotassiumPotassium +1048.8%
Contains more IronIron +1339.1%
Contains more CopperCopper +1132.1%
Contains more ZincZinc +11344.4%
Contains more PhosphorusPhosphorus +736.4%
Contains more ManganeseManganese +85.8%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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 +4566.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +426.8%
Contains more Vitamin B6Vitamin B6 +54.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +183.3%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +183.2%
Contains more FolateFolate +800%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Pumpkin seeds DV% diff.
Zinc 0.09mg 10.3mg 93%
Copper 0.056mg 0.69mg 70%
Magnesium 6mg 262mg 61%
Fiber 3.6g 18.4g 59%
Polyunsaturated fat 0.055g 8.844g 59%
Iron 0.23mg 3.31mg 39%
Protein 0.46g 18.55g 36%
Fats 0.13g 19.4g 30%
Potassium 80mg 919mg 25%
Calories 46kcal 446kcal 20%
Saturated fat 0.008g 3.67g 17%
Monounsaturated fat 0.018g 6.032g 15%
Vitamin C 14mg 0.3mg 15%
Carbs 11.97g 53.75g 14%
Phosphorus 11mg 92mg 12%
Manganese 0.267mg 0.496mg 10%
Vitamin E 1.32mg 9%
Vitamin B5 0.295mg 0.056mg 5%
Calcium 8mg 55mg 5%
Vitamin K 5µg 4%
Folate 1µg 9µg 2%
Vitamin B6 0.057mg 0.037mg 2%
Vitamin B1 0.012mg 0.034mg 2%
Vitamin B2 0.02mg 0.052mg 2%
Vitamin B3 0.101mg 0.286mg 1%
Sodium 2mg 18mg 1%
Fructose 0.67g 1%
Choline 5.5mg 1%
Net carbs 8.37g 35.35g N/A
Sugar 4.27g N/A
Vitamin A 3µg 3µg 0%
Selenium 0.1µg 0%
Tryptophan 0.003mg 0.326mg 0%
Threonine 0.028mg 0.683mg 0%
Isoleucine 0.033mg 0.956mg 0%
Leucine 0.053mg 1.572mg 0%
Lysine 0.039mg 1.386mg 0%
Methionine 0.003mg 0.417mg 0%
Phenylalanine 0.036mg 0.924mg 0%
Valine 0.045mg 1.491mg 0%
Histidine 0.018mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 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 +1840.4%
Contains more ProteinProtein +3932.6%
Contains more FatsFats +14823.1%
Contains more CarbsCarbs +349%
Contains more OtherOther +3066.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 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 -99.8%
Contains more Mono. FatMonounsaturated fat +33411.1%
Contains more Poly. FatPolyunsaturated fat +15980%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.