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Halva vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between halva and pumpkin seeds

  • Halva has more phosphorus, copper, vitamin B1, vitamin B6, manganese, vitamin B3, and iron; however, pumpkin seeds are richer in fiber, zinc, and potassium.
  • Halva covers your daily phosphorus needs 74% more than pumpkin seeds.
  • Pumpkin seeds have 12 times less vitamin B1 than halva. Halva has 0.424mg of vitamin B1, while pumpkin seeds have 0.034mg.

Specific food types used in this comparison are Candies, halavah, plain and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Halva 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.
Halva
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 156% 9.9% 17% 170% 401% 118% 260% 25% 114% 63%
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 IronIron +36.9%
Contains more CopperCopper +74.2%
Contains more PhosphorusPhosphorus +559.8%
Contains more ManganeseManganese +76%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +20.2%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +391.4%
Contains more ZincZinc +138.4%
Contains less SodiumSodium -90.8%

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.
Halva
7
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 0.33% 0% 0% 0% 106% 20% 54% 10% 80% 5% 0% 49% 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 B1Vitamin B1 +1147.1%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B3Vitamin B3 +898.6%
Contains more Vitamin B5Vitamin B5 +210.7%
Contains more Vitamin B6Vitamin B6 +840.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +622.2%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Halva
2
12% 22% 60% 4% 2%
Protein: 12.49 g
Fats: 21.52 g
Carbs: 60.49 g
Water: 3.67 g
Other: 1.83 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 +12.5%
Contains more ProteinProtein +48.5%
Contains more WaterWater +22.6%
Contains more OtherOther +107.7%
~equal in Fats ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Halva
1
20% 39% 41%
Saturated fat: Sat. Fat 4.127 g
Monounsaturated fat: Mono. Fat 8.194 g
Polyunsaturated fat: Poly. Fat 8.481 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 +35.8%
Contains less Sat. FatSaturated fat -11.1%
~equal in Polyunsaturated fat ~8.844g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Halva Pumpkin seeds
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Halva Pumpkin seeds DV% diff.
Phosphorus 607mg 92mg 74%
Copper 1.202mg 0.69mg 57%
Fiber 4.5g 18.4g 56%
Zinc 4.32mg 10.3mg 54%
Vitamin B1 0.424mg 0.034mg 33%
Vitamin B6 0.348mg 0.037mg 24%
Potassium 187mg 919mg 22%
Selenium 11.5µg 21%
Vitamin B3 2.856mg 0.286mg 16%
Manganese 0.873mg 0.496mg 16%
Iron 4.53mg 3.31mg 15%
Folate 65µg 9µg 14%
Protein 12.49g 18.55g 12%
Magnesium 218mg 262mg 10%
Sodium 195mg 18mg 8%
Monounsaturated fat 8.194g 6.032g 5%
Vitamin B2 0.088mg 0.052mg 3%
Fats 21.52g 19.4g 3%
Vitamin B5 0.174mg 0.056mg 2%
Carbs 60.49g 53.75g 2%
Saturated fat 4.127g 3.67g 2%
Polyunsaturated fat 8.481g 8.844g 2%
Calcium 33mg 55mg 2%
Vitamin B12 0.04µg 0µg 2%
Calories 469kcal 446kcal 1%
Vitamin C 0.1mg 0.3mg 0%
Net carbs 55.99g 35.35g N/A
Vitamin A 0µg 3µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halva 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
25%
Halva
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
133%
Halva
103%
Pumpkin seeds

Comparison summary

Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 177mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 0.457g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Halva
Halva is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Halva
Halva 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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Halva - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167996/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.