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  6. Espresso vs. Pumpkin seeds

Espresso vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between espresso and pumpkin seeds

  • Espresso has more vitamin B3, while pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds cover your daily need for zinc, 93% more than espresso.
  • Espresso contains 18 times more vitamin B3 than pumpkin seeds. While espresso contains 5.207mg of vitamin B3, pumpkin seeds contain only 0.286mg.
  • The amount of saturated fat in espresso is lower.

These are the specific foods used in this comparison Beverages, coffee, brewed, espresso, restaurant-prepared and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Espresso 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 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 0%
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 -22.2%
Contains more MagnesiumMagnesium +227.5%
Contains more CalciumCalcium +2650%
Contains more PotassiumPotassium +699.1%
Contains more IronIron +2446.2%
Contains more CopperCopper +1280%
Contains more ZincZinc +20500%
Contains more PhosphorusPhosphorus +1214.3%
Contains more ManganeseManganese +892%
~equal in Selenium ~µg

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 0.67% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +240.4%
Contains more Vitamin B3Vitamin B3 +1720.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3300%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +1750%
Contains more FolateFolate +800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Espresso Pumpkin seeds DV% diff.
Zinc 0.05mg 10.3mg 93%
Fiber 0g 18.4g 74%
Copper 0.05mg 0.69mg 71%
Polyunsaturated fat 0.092g 8.844g 58%
Caffeine 212mg 53%
Magnesium 80mg 262mg 43%
Iron 0.13mg 3.31mg 40%
Protein 0.12g 18.55g 37%
Vitamin B3 5.207mg 0.286mg 31%
Fats 0.18g 19.4g 30%
Potassium 115mg 919mg 24%
Calories 9kcal 446kcal 22%
Manganese 0.05mg 0.496mg 19%
Carbs 1.67g 53.75g 17%
Saturated fat 0.092g 3.67g 16%
Monounsaturated fat 0g 6.032g 15%
Phosphorus 7mg 92mg 12%
Vitamin B2 0.177mg 0.052mg 10%
Calcium 2mg 55mg 5%
Vitamin B1 0.001mg 0.034mg 3%
Vitamin B6 0.002mg 0.037mg 3%
Folate 1µg 9µg 2%
Vitamin B5 0.028mg 0.056mg 1%
Vitamin C 0.2mg 0.3mg 0%
Net carbs 1.67g 35.35g N/A
Sodium 14mg 18mg 0%
Vitamin E 0.01mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.1µg 0%
Choline 2.6mg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 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 +2073.3%
Contains more ProteinProtein +15358.3%
Contains more FatsFats +10677.8%
Contains more CarbsCarbs +3118.6%
Contains more OtherOther +1552.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 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 -97.5%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +9513%

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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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.