Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Eggnog vs. Pumpkin seeds — In-Depth Nutrition Comparison

Compare

Significant differences between eggnog and pumpkin seeds

  • Eggnog has more vitamin B12 and vitamin B2; however, pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds cover your daily zinc needs 89% more than eggnog.

Specific food types used in this comparison are Eggnog and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Eggnog 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.
Eggnog
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
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 CalciumCalcium +136.4%
Contains more PhosphorusPhosphorus +18.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1278.9%
Contains more PotassiumPotassium +457%
Contains more IronIron +1555%
Contains more CopperCopper +5207.7%
Contains more ZincZinc +2139.1%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +9820%

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.
Eggnog
10
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 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
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 +400%
Contains more Vitamin AVitamin A +1866.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +265.4%
Contains more Vitamin B5Vitamin B5 +644.6%
Contains more Vitamin B6Vitamin B6 +35.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +172.4%
Contains more FolateFolate +800%
~equal in Vitamin B1 ~0.034mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eggnog
1
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 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 +1734.2%
Contains more ProteinProtein +307.7%
Contains more FatsFats +363%
Contains more CarbsCarbs +567.7%
Contains more OtherOther +467.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
1
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 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 -29.4%
Contains more Mono. FatMonounsaturated fat +363.3%
Contains more Poly. FatPolyunsaturated fat +4366.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Eggnog 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 Eggnog Pumpkin seeds DV% diff.
Zinc 0.46mg 10.3mg 89%
Copper 0.013mg 0.69mg 75%
Fiber 0g 18.4g 74%
Magnesium 19mg 262mg 58%
Polyunsaturated fat 0.198g 8.844g 58%
Iron 0.2mg 3.31mg 39%
Protein 4.55g 18.55g 28%
Fats 4.19g 19.4g 23%
Potassium 165mg 919mg 22%
Manganese 0.005mg 0.496mg 21%
Cholesterol 59mg 0mg 20%
Vitamin B12 0.45µg 0µg 19%
Calories 88kcal 446kcal 18%
Carbs 8.05g 53.75g 15%
Monounsaturated fat 1.302g 6.032g 12%
Vitamin B2 0.19mg 0.052mg 11%
Choline 52.2mg 9%
Selenium 4.2µg 8%
Calcium 130mg 55mg 8%
Vitamin B5 0.417mg 0.056mg 7%
Vitamin A 59µg 3µg 6%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Saturated fat 2.591g 3.67g 5%
Phosphorus 109mg 92mg 2%
Sodium 54mg 18mg 2%
Folate 1µg 9µg 2%
Vitamin E 0.21mg 1%
Vitamin C 1.5mg 0.3mg 1%
Vitamin B3 0.105mg 0.286mg 1%
Vitamin B6 0.05mg 0.037mg 1%
Net carbs 8.05g 35.35g N/A
Sugar 8.05g N/A
Vitamin B1 0.034mg 0.034mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.085mg 0.326mg 0%
Threonine 0.201mg 0.683mg 0%
Isoleucine 0.237mg 0.956mg 0%
Leucine 0.383mg 1.572mg 0%
Lysine 0.257mg 1.386mg 0%
Methionine 0.12mg 0.417mg 0%
Phenylalanine 0.225mg 0.924mg 0%
Valine 0.289mg 1.491mg 0%
Histidine 0.108mg 0.515mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

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

People also compare

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
17%
Eggnog
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
17%
Eggnog
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 8.05g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Eggnog
Eggnog is lower in Saturated fat (difference - 1.079g)
Which food is lower in glycemic index?
Eggnog
Eggnog is lower in glycemic index (difference - 55)
Which food is cheaper?
Eggnog
Eggnog is cheaper (difference - $0.2)
Which food is richer in vitamins?
Eggnog
Eggnog 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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.