Grape seed oil vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Significant differences between grape seed oil and pumpkin seeds
- Grape seed oil has more monounsaturated fat and polyunsaturated fat; however, pumpkin seeds are richer in zinc, fiber, magnesium, iron, potassium, phosphorus, and calcium.
- Pumpkin seeds cover your daily zinc needs 94% more than grape seed oil.
- Pumpkin seeds have 8 times less polyunsaturated fat than grape seed oil. Grape seed oil has 69.9g of polyunsaturated fat, while pumpkin seeds have 8.844g.
- Pumpkin seeds contain less saturated fat.
Specific food types used in this comparison are Oil, grapeseed 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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
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 EVitamin E | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 69.9g | 8.844g | 407% |
| Vitamin E | 28.8mg | 192% | |
| Fats | 100g | 19.4g | 124% |
| Zinc | 0mg | 10.3mg | 94% |
| Copper | 0.69mg | 77% | |
| Fiber | 0g | 18.4g | 74% |
| Magnesium | 0mg | 262mg | 62% |
| Iron | 0mg | 3.31mg | 41% |
| Protein | 0g | 18.55g | 37% |
| Potassium | 0mg | 919mg | 27% |
| Saturated fat | 9.6g | 3.67g | 27% |
| Monounsaturated fat | 16.1g | 6.032g | 25% |
| Manganese | 0.496mg | 22% | |
| Calories | 884kcal | 446kcal | 22% |
| Carbs | 0g | 53.75g | 18% |
| Phosphorus | 0mg | 92mg | 13% |
| Calcium | 0mg | 55mg | 6% |
| Vitamin B2 | 0mg | 0.052mg | 4% |
| Vitamin B6 | 0mg | 0.037mg | 3% |
| Vitamin B1 | 0mg | 0.034mg | 3% |
| Vitamin B3 | 0mg | 0.286mg | 2% |
| Folate | 0µg | 9µg | 2% |
| Vitamin B5 | 0mg | 0.056mg | 1% |
| Sodium | 0mg | 18mg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 0g | 35.35g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0mg | 0.326mg | 0% |
| Threonine | 0mg | 0.683mg | 0% |
| Isoleucine | 0mg | 0.956mg | 0% |
| Leucine | 0mg | 1.572mg | 0% |
| Lysine | 0mg | 1.386mg | 0% |
| Methionine | 0mg | 0.417mg | 0% |
| Phenylalanine | 0mg | 0.924mg | 0% |
| Valine | 0mg | 1.491mg | 0% |
| Histidine | 0mg | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more FatsFats | +415.5% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.6 g
Monounsaturated fat:
Mono. Fat
16.1 g
Polyunsaturated fat:
Poly. Fat
69.9 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains more Mono. FatMonounsaturated fat | +166.9% |
| Contains more Poly. FatPolyunsaturated fat | +690.4% |
| Contains less Sat. FatSaturated fat | -61.8% |
