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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

Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
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 +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.
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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
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 +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%
~equal in Vitamin A ~3µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 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
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 -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.
Fenugreek Pumpkin seeds
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Fenugreek Pumpkin seeds 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?

ok
ok
is better in case of low diet
Fenugreek 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
30%
Fenugreek
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
228%
Fenugreek
103%
Pumpkin seeds

Comparison summary

Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Fenugreek
Fenugreek is lower in Saturated fat (difference - 2.21g)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 0)
Which food is cheaper?
Fenugreek
Fenugreek is cheaper (difference - $0.6)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food is richer in vitamins?
Fenugreek
Fenugreek is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.