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Cumin vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between Cumin and Pumpkin seeds?

  • Cumin is higher in Iron, Manganese, Calcium, Phosphorus, Vitamin B1, Vitamin B6, Vitamin B3, and Potassium, yet Pumpkin seeds are higher in Zinc, and Fiber.
  • Cumin's daily need coverage for Iron is 788% more.
  • Cumin has 18 times more Vitamin B1 than Pumpkin seeds. While Cumin has 0.628mg of Vitamin B1, Pumpkin seeds have only 0.034mg.

We used Spices, cumin seed and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

Cumin 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.
Cumin
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
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 MagnesiumMagnesium +39.7%
Contains more CalciumCalcium +1592.7%
Contains more PotassiumPotassium +94.6%
Contains more IronIron +1904.8%
Contains more CopperCopper +25.7%
Contains more PhosphorusPhosphorus +442.4%
Contains more ManganeseManganese +572%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +114.6%
Contains less SodiumSodium -89.3%

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.
Cumin
9
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 26% 76% 67% 0% 157% 75% 86% 0% 100% 0% 14% 7.5% 13%
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% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +2466.7%
Contains more Vitamin AVitamin A +1948.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1747.1%
Contains more Vitamin B2Vitamin B2 +528.8%
Contains more Vitamin B3Vitamin B3 +1501%
Contains more Vitamin B6Vitamin B6 +1075.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cumin
3
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 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 FatsFats +14.8%
Contains more WaterWater +79.1%
Contains more OtherOther +100.5%
Contains more CarbsCarbs +21.5%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cumin
2
8% 74% 17%
Saturated Fat: Sat. Fat 1.535 g
Monounsaturated Fat: Mono. Fat 14.04 g
Polyunsaturated fat: Poly. Fat 3.279 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 -58.2%
Contains more Mono. FatMonounsaturated Fat +132.8%
Contains more Poly. FatPolyunsaturated fat +169.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cumin Pumpkin seeds Opinion
Calories 375kcal 446kcal Pumpkin seeds
Protein 17.81g 18.55g Pumpkin seeds
Fats 22.27g 19.4g Cumin
Vitamin C 7.7mg 0.3mg Cumin
Net carbs 33.74g 35.35g Pumpkin seeds
Carbs 44.24g 53.75g Pumpkin seeds
Magnesium 366mg 262mg Cumin
Calcium 931mg 55mg Cumin
Potassium 1788mg 919mg Cumin
Iron 66.36mg 3.31mg Cumin
Sugar 2.25g Pumpkin seeds
Fiber 10.5g 18.4g Pumpkin seeds
Copper 0.867mg 0.69mg Cumin
Zinc 4.8mg 10.3mg Pumpkin seeds
Phosphorus 499mg 92mg Cumin
Sodium 168mg 18mg Pumpkin seeds
Vitamin A 1270IU 62IU Cumin
Vitamin A 64µg 3µg Cumin
Vitamin E 3.33mg Cumin
Manganese 3.333mg 0.496mg Cumin
Selenium 5.2µg Cumin
Vitamin B1 0.628mg 0.034mg Cumin
Vitamin B2 0.327mg 0.052mg Cumin
Vitamin B3 4.579mg 0.286mg Cumin
Vitamin B5 0.056mg Pumpkin seeds
Vitamin B6 0.435mg 0.037mg Cumin
Vitamin K 5.4µg Cumin
Folate 10µg 9µg Cumin
Choline 24.7mg Cumin
Saturated Fat 1.535g 3.67g Cumin
Monounsaturated Fat 14.04g 6.032g Cumin
Polyunsaturated fat 3.279g 8.844g Pumpkin seeds
Tryptophan 0.326mg Pumpkin seeds
Threonine 0.683mg Pumpkin seeds
Isoleucine 0.956mg Pumpkin seeds
Leucine 1.572mg Pumpkin seeds
Lysine 1.386mg Pumpkin seeds
Methionine 0.417mg Pumpkin seeds
Phenylalanine 0.924mg Pumpkin seeds
Valine 1.491mg Pumpkin seeds
Histidine 0.515mg Pumpkin seeds

Which food is preferable for your diet?

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

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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
48%
Cumin
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
431%
Cumin
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 2.25g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 150mg)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Cumin
Cumin is lower in Saturated Fat (difference - 2.135g)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is richer in vitamins?
Cumin
Cumin 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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.