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Egg white vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between egg whites and pumpkin seeds?

  • Egg whites are higher in vitamin B2, yet pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 93% more.
  • Egg whites have 8 times more vitamin B2 than pumpkin seeds. While egg whites have 0.439mg of vitamin B2, pumpkin seeds have only 0.052mg.

We used Egg, white, raw, fresh and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

Egg white 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2281.8%
Contains more CalciumCalcium +685.7%
Contains more PotassiumPotassium +463.8%
Contains more IronIron +4037.5%
Contains more CopperCopper +2900%
Contains more ZincZinc +34233.3%
Contains more PhosphorusPhosphorus +513.3%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +4409.1%

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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +744.2%
Contains more Vitamin B5Vitamin B5 +239.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +750%
Contains more Vitamin B3Vitamin B3 +172.4%
Contains more Vitamin B6Vitamin B6 +640%
Contains more FolateFolate +125%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +1846%
Contains more ProteinProtein +70.2%
Contains more FatsFats +11311.8%
Contains more CarbsCarbs +7263%
Contains more OtherOther +503.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Pumpkin seeds DV% diff.
Zinc 0.03mg 10.3mg 93%
Fiber 0g 18.4g 74%
Copper 0.023mg 0.69mg 74%
Magnesium 11mg 262mg 60%
Polyunsaturated fat 0g 8.844g 59%
Iron 0.08mg 3.31mg 40%
Selenium 20µg 36%
Vitamin B2 0.439mg 0.052mg 30%
Fats 0.17g 19.4g 30%
Potassium 163mg 919mg 22%
Manganese 0.011mg 0.496mg 21%
Calories 52kcal 446kcal 20%
Carbs 0.73g 53.75g 18%
Saturated fat 0g 3.67g 17%
Monounsaturated fat 0g 6.032g 15%
Protein 10.9g 18.55g 15%
Phosphorus 15mg 92mg 11%
Sodium 166mg 18mg 6%
Calcium 7mg 55mg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin B1 0.004mg 0.034mg 3%
Vitamin B5 0.19mg 0.056mg 3%
Vitamin B6 0.005mg 0.037mg 2%
Vitamin B3 0.105mg 0.286mg 1%
Folate 4µg 9µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0.73g 35.35g N/A
Sugar 0.71g N/A
Vitamin A 0µg 3µg 0%
Choline 1.1mg 0%
Tryptophan 0.125mg 0.326mg 0%
Threonine 0.449mg 0.683mg 0%
Isoleucine 0.661mg 0.956mg 0%
Leucine 1.016mg 1.572mg 0%
Lysine 0.806mg 1.386mg 0%
Methionine 0.399mg 0.417mg 0%
Phenylalanine 0.686mg 0.924mg 0%
Valine 0.809mg 1.491mg 0%
Histidine 0.29mg 0.515mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white 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
10%
Egg white
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
17%
Egg white
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 148mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 0)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.