Fenugreek vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Important differences between fenugreek and pumpkin seeds
- Fenugreek has more iron, copper, vitamin B6, manganese, phosphorus, fiber, vitamin B2, and vitamin B1; however, pumpkin seeds have more zinc and magnesium.
- Fenugreek's daily need coverage for iron is 378% more.
- Fenugreek has 16 times more vitamin B6 than pumpkin seeds. Fenugreek has 0.6mg of vitamin B6, while pumpkin seeds have 0.037mg.
The food varieties used in the comparison are Spices, fenugreek seed and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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.
| Contains more CalciumCalcium | +220% |
| Contains more IronIron | +913% |
| Contains more CopperCopper | +60.9% |
| Contains more PhosphorusPhosphorus | +221.7% |
| Contains more ManganeseManganese | +147.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +37.2% |
| Contains more PotassiumPotassium | +19.4% |
| Contains more ZincZinc | +312% |
| Contains less SodiumSodium | -73.1% |
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.
| Contains more Vitamin CVitamin C | +900% |
| Contains more Vitamin B1Vitamin B1 | +847.1% |
| Contains more Vitamin B2Vitamin B2 | +603.8% |
| Contains more Vitamin B3Vitamin B3 | +473.4% |
| Contains more Vitamin B6Vitamin B6 | +1521.6% |
| Contains more FolateFolate | +533.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23 g
Fats:
6.41 g
Carbs:
58.35 g
Water:
8.84 g
Other:
3.4 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more ProteinProtein | +24% |
| Contains more WaterWater | +96.4% |
| Contains more FatsFats | +202.7% |
| Contains more OtherOther | +11.8% |
~equal in
Carbs
~53.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.46 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0 g
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 | -60.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 33.53mg | 3.31mg | 378% |
| Zinc | 2.5mg | 10.3mg | 71% |
| Polyunsaturated fat | 8.844g | 59% | |
| Copper | 1.11mg | 0.69mg | 47% |
| Vitamin B6 | 0.6mg | 0.037mg | 43% |
| Manganese | 1.228mg | 0.496mg | 32% |
| Phosphorus | 296mg | 92mg | 29% |
| Fiber | 24.6g | 18.4g | 25% |
| Vitamin B1 | 0.322mg | 0.034mg | 24% |
| Vitamin B2 | 0.366mg | 0.052mg | 24% |
| Fats | 6.41g | 19.4g | 20% |
| Magnesium | 191mg | 262mg | 17% |
| Monounsaturated fat | 6.032g | 15% | |
| Folate | 57µg | 9µg | 12% |
| Calcium | 176mg | 55mg | 12% |
| Selenium | 6.3µg | 11% | |
| Saturated fat | 1.46g | 3.67g | 10% |
| Protein | 23g | 18.55g | 9% |
| Vitamin B3 | 1.64mg | 0.286mg | 8% |
| Calories | 323kcal | 446kcal | 6% |
| Potassium | 770mg | 919mg | 4% |
| Vitamin C | 3mg | 0.3mg | 3% |
| Sodium | 67mg | 18mg | 2% |
| Carbs | 58.35g | 53.75g | 2% |
| Vitamin B5 | 0.056mg | 1% | |
| Net carbs | 33.75g | 35.35g | N/A |
| Vitamin A | 3µg | 3µg | 0% |
| Tryptophan | 0.391mg | 0.326mg | 0% |
| Threonine | 0.898mg | 0.683mg | 0% |
| Isoleucine | 1.241mg | 0.956mg | 0% |
| Leucine | 1.757mg | 1.572mg | 0% |
| Lysine | 1.684mg | 1.386mg | 0% |
| Methionine | 0.338mg | 0.417mg | 0% |
| Phenylalanine | 1.089mg | 0.924mg | 0% |
| Valine | 1.102mg | 1.491mg | 0% |
| Histidine | 0.668mg | 0.515mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
4%
Minerals Daily Need Coverage Score
228%
103%
Comparison summary
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Fenugreek is lower in Saturated fat (difference - 2.21g)
Which food is lower in glycemic index?
Fenugreek is lower in glycemic index (difference - 0)
Which food is cheaper?
Fenugreek is cheaper (difference - $0.6)
Which food is richer in minerals?
Fenugreek is relatively richer in minerals
Which food is richer in vitamins?
Fenugreek is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)