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  6. Ground cloves vs. Pumpkin seeds

Ground cloves vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between ground cloves and pumpkin seeds

  • Ground cloves have more manganese, iron, fiber, calcium, vitamin B6, vitamin B2, and vitamin B1; however, pumpkin seeds have more zinc and copper.
  • Daily need coverage for manganese for ground cloves is 2593% higher.
  • Pumpkin seeds have 15 times less sodium than ground cloves. Ground cloves have 277mg of sodium, while pumpkin seeds have 18mg.

Food types used in this article are Spices, cloves, ground and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Ground cloves 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 185% 190% 90% 444% 123% 63% 45% 36% 7843% 39%
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 +1049.1%
Contains more IronIron +257.4%
Contains more PhosphorusPhosphorus +13%
Contains more ManganeseManganese +12022.4%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +87.5%
Contains more ZincZinc +344%
Contains less SodiumSodium -93.5%
~equal in Magnesium ~262mg
~equal in Potassium ~919mg

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% 2.7% 176% 0% 40% 51% 29% 31% 90% 0% 355% 19% 20%
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 AVitamin A +166.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +364.7%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +445.5%
Contains more Vitamin B5Vitamin B5 +808.9%
Contains more Vitamin B6Vitamin B6 +956.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +177.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 66% 10% 6%
Protein: 5.97 g
Fats: 13 g
Carbs: 65.53 g
Water: 9.87 g
Other: 5.63 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 CarbsCarbs +21.9%
Contains more WaterWater +119.3%
Contains more OtherOther +48.2%
Contains more ProteinProtein +210.7%
Contains more FatsFats +49.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 16% 40%
Saturated fat: Sat. Fat 3.952 g
Monounsaturated fat: Mono. Fat 1.393 g
Polyunsaturated fat: Poly. Fat 3.606 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 more Mono. FatMonounsaturated fat +333%
Contains more Poly. FatPolyunsaturated fat +145.3%
~equal in Saturated fat ~3.67g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ground cloves Pumpkin seeds
Lower in Sugar ok
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

All nutrients comparison - raw data values

Nutrient Ground cloves Pumpkin seeds DV% diff.
Manganese 60.127mg 0.496mg 2593%
Vitamin K 141.8µg 118%
Iron 11.83mg 3.31mg 107%
Zinc 2.32mg 10.3mg 73%
Fiber 33.9g 18.4g 62%
Vitamin E 8.82mg 59%
Calcium 632mg 55mg 58%
Copper 0.368mg 0.69mg 36%
Polyunsaturated fat 3.606g 8.844g 35%
Vitamin B6 0.391mg 0.037mg 27%
Protein 5.97g 18.55g 25%
Vitamin B2 0.22mg 0.052mg 13%
Selenium 7.2µg 13%
Monounsaturated fat 1.393g 6.032g 12%
Sodium 277mg 18mg 11%
Fats 13g 19.4g 10%
Vitamin B1 0.158mg 0.034mg 10%
Vitamin B5 0.509mg 0.056mg 9%
Calories 274kcal 446kcal 9%
Vitamin B3 1.56mg 0.286mg 8%
Choline 37.4mg 7%
Carbs 65.53g 53.75g 4%
Folate 25µg 9µg 4%
Potassium 1020mg 919mg 3%
Phosphorus 104mg 92mg 2%
Vitamin A 8µg 3µg 1%
Fructose 1.07g 1%
Magnesium 259mg 262mg 1%
Saturated fat 3.952g 3.67g 1%
Vitamin C 0.2mg 0.3mg 0%
Net carbs 31.63g 35.35g N/A
Sugar 2.38g N/A
Trans fat 0.254g N/A
Tryptophan 0.03mg 0.326mg 0%
Threonine 0.18mg 0.683mg 0%
Isoleucine 0.24mg 0.956mg 0%
Leucine 0.4mg 1.572mg 0%
Lysine 0.37mg 1.386mg 0%
Methionine 0.08mg 0.417mg 0%
Phenylalanine 0.23mg 0.924mg 0%
Valine 0.34mg 1.491mg 0%
Histidine 0.13mg 0.515mg 0%
Omega-3 - EPA 0.008g N/A
Omega-3 - ALA 0.585g N/A
Omega-3 - DPA 0.184g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.017g N/A
Omega-6 - Linoleic acid 2.557g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground cloves 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
63%
Ground cloves
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
906%
Ground cloves
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 2.38g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 259mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 0.282g)
Which food is lower in glycemic index?
Ground cloves
Ground cloves is lower in glycemic index (difference - 0)
Which food is cheaper?
Ground cloves
Ground cloves is cheaper (difference - $2.2)
Which food is richer in minerals?
Ground cloves
Ground cloves is relatively richer in minerals
Which food is richer in vitamins?
Ground cloves
Ground cloves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Ground cloves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171321/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.