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  6. Egg vs. Pumpkin seeds

Egg vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between eggs and pumpkin seeds

  • Eggs have more copper, vitamin B12, vitamin B2, and vitamin B5; however, pumpkin seeds have more zinc, fiber, magnesium, iron, and potassium.
  • Eggs' daily need coverage for copper is 146% more.

The food varieties used in the comparison are Egg, whole, cooked, hard-boiled and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Egg 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.
Egg
Egg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 CopperCopper +189.9%
Contains more PhosphorusPhosphorus +87%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2520%
Contains more PotassiumPotassium +629.4%
Contains more IronIron +178.2%
Contains more ZincZinc +881%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +1807.7%
~equal in Calcium ~55mg

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.
Egg
Egg
11
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 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 AVitamin A +4866.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +94.1%
Contains more Vitamin B2Vitamin B2 +886.5%
Contains more Vitamin B5Vitamin B5 +2396.4%
Contains more Vitamin B6Vitamin B6 +227%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +388.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +346.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +1558.2%
Contains more ProteinProtein +47.5%
Contains more FatsFats +82.8%
Contains more CarbsCarbs +4699.1%
Contains more OtherOther +255.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 -11%
Contains more Mono. FatMonounsaturated fat +48%
Contains more Poly. FatPolyunsaturated fat +525.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Pumpkin seeds
Lower in Cholesterol 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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Egg Pumpkin seeds DV% diff.
Copper 2mg 0.69mg 146%
Cholesterol 373mg 0mg 124%
Zinc 1.05mg 10.3mg 84%
Fiber 0g 18.4g 74%
Magnesium 10mg 262mg 60%
Selenium 30.8µg 56%
Choline 293.8mg 53%
Polyunsaturated fat 1.414g 8.844g 50%
Vitamin B12 1.11µg 0µg 46%
Vitamin B2 0.513mg 0.052mg 35%
Vitamin B5 1.398mg 0.056mg 27%
Iron 1.19mg 3.31mg 27%
Potassium 126mg 919mg 23%
Manganese 0.026mg 0.496mg 20%
Carbs 1.12g 53.75g 18%
Vitamin A 149µg 3µg 16%
Calories 155kcal 446kcal 15%
Fats 10.61g 19.4g 14%
Protein 12.58g 18.55g 12%
Vitamin D 87IU 0IU 11%
Phosphorus 172mg 92mg 11%
Vitamin D 2.2µg 0µg 11%
Folate 44µg 9µg 9%
Vitamin E 1.03mg 7%
Vitamin B6 0.121mg 0.037mg 6%
Sodium 124mg 18mg 5%
Monounsaturated fat 4.077g 6.032g 5%
Vitamin B1 0.066mg 0.034mg 3%
Saturated fat 3.267g 3.67g 2%
Vitamin B3 0.064mg 0.286mg 1%
Calcium 50mg 55mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 1.12g 35.35g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.153mg 0.326mg 0%
Threonine 0.604mg 0.683mg 0%
Isoleucine 0.686mg 0.956mg 0%
Leucine 1.075mg 1.572mg 0%
Lysine 0.904mg 1.386mg 0%
Methionine 0.392mg 0.417mg 0%
Phenylalanine 0.668mg 0.924mg 0%
Valine 0.767mg 1.491mg 0%
Histidine 0.298mg 0.515mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.038g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg 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
53%
Egg
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
103%
Egg
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 106mg)
Which food is lower in Saturated fat?
Egg
Egg is lower in Saturated fat (difference - 0.403g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 0)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.2)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.