French fries vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Differences between french fries and pumpkin seeds
- French fries have more vitamin B6, vitamin B3, vitamin B1, and vitamin B5, while pumpkin seeds have more zinc, copper, fiber, magnesium, iron, and manganese.
- Pumpkin seeds' daily need coverage for zinc is 89% higher.
- Pumpkin seeds contain 11 times less vitamin B3 than french fries. French fries contain 3.004mg of vitamin B3, while pumpkin seeds contain 0.286mg.
The food types used in this comparison are Fast foods, potato, french fried in vegetable oil and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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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 PhosphorusPhosphorus | +35.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +648.6% |
| Contains more CalciumCalcium | +205.6% |
| Contains more PotassiumPotassium | +58.7% |
| Contains more IronIron | +308.6% |
| Contains more CopperCopper | +456.5% |
| Contains more ZincZinc | +1960% |
| Contains less SodiumSodium | -91.4% |
| Contains more ManganeseManganese | +100.8% |
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 | +1466.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B3Vitamin B3 | +950.3% |
| Contains more Vitamin B5Vitamin B5 | +935.7% |
| Contains more Vitamin B6Vitamin B6 | +905.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +233.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 0.5mg | 10.3mg | 89% |
| Copper | 0.124mg | 0.69mg | 63% |
| Fiber | 3.8g | 18.4g | 58% |
| Magnesium | 35mg | 262mg | 54% |
| Iron | 0.81mg | 3.31mg | 31% |
| Protein | 3.43g | 18.55g | 30% |
| Vitamin B6 | 0.372mg | 0.037mg | 26% |
| Polyunsaturated fat | 5.398g | 8.844g | 23% |
| Vitamin B3 | 3.004mg | 0.286mg | 17% |
| Manganese | 0.247mg | 0.496mg | 11% |
| Vitamin B1 | 0.17mg | 0.034mg | 11% |
| Vitamin E | 1.67mg | 11% | |
| Vitamin B5 | 0.58mg | 0.056mg | 10% |
| Potassium | 579mg | 919mg | 10% |
| Vitamin K | 11.2µg | 9% | |
| Sodium | 210mg | 18mg | 8% |
| Choline | 36.8mg | 7% | |
| Calories | 312kcal | 446kcal | 7% |
| Fats | 14.73g | 19.4g | 7% |
| Saturated fat | 2.336g | 3.67g | 6% |
| Folate | 30µg | 9µg | 5% |
| Phosphorus | 125mg | 92mg | 5% |
| Vitamin C | 4.7mg | 0.3mg | 5% |
| Calcium | 18mg | 55mg | 4% |
| Carbs | 41.44g | 53.75g | 4% |
| Selenium | 0.9µg | 2% | |
| Vitamin B2 | 0.039mg | 0.052mg | 1% |
| Net carbs | 37.64g | 35.35g | N/A |
| Sugar | 0.3g | N/A | |
| Vitamin A | 0µg | 3µg | 0% |
| Trans fat | 0.06g | N/A | |
| Monounsaturated fat | 5.969g | 6.032g | 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% | |
| Omega-3 - ALA | 0.407g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.029g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A | |
| Omega-6 - Linoleic acid | 4.898g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.43 g
Fats:
14.73 g
Carbs:
41.44 g
Water:
38.55 g
Other:
1.85 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +756.7% |
| Contains more ProteinProtein | +440.8% |
| Contains more FatsFats | +31.7% |
| Contains more CarbsCarbs | +29.7% |
| Contains more OtherOther | +105.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.336 g
Monounsaturated fat:
Mono. Fat
5.969 g
Polyunsaturated fat:
Poly. Fat
5.398 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 | -36.3% |
| Contains more Poly. FatPolyunsaturated fat | +63.8% |
~equal in
Monounsaturated fat
~6.032g
