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Horchata vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between horchata and pumpkin seeds

  • Horchata contains less zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus than pumpkin seeds.
  • Pumpkin seeds' daily need coverage for zinc is 93% higher.

The food types used in this comparison are Beverages, Horchata, as served in restaurant and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Horchata 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 2.1% 5.4% 3% 0.38% 0.67% 1.6% 6.4% 1.8% 1.3% 2.2%
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 less SodiumSodium -22.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +8633.3%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +2602.9%
Contains more IronIron +33000%
Contains more CopperCopper +34400%
Contains more ZincZinc +17066.7%
Contains more PhosphorusPhosphorus +513.3%
Contains more ManganeseManganese +4860%

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% 0% 4.8% 0% 0% 0% 0.88% 0% 3.9% 0% 0% 0% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +508.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +117.6%
~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
12% 87%
Protein: 0.48 g
Fats: 0.71 g
Carbs: 11.52 g
Water: 87.1 g
Other: 0.19 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 WaterWater +1835.6%
Contains more ProteinProtein +3764.6%
Contains more FatsFats +2632.4%
Contains more CarbsCarbs +366.6%
Contains more OtherOther +1900%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Horchata Pumpkin seeds DV% diff.
Zinc 0.06mg 10.3mg 93%
Copper 0.002mg 0.69mg 76%
Fiber 0g 18.4g 74%
Magnesium 3mg 262mg 62%
Polyunsaturated fat 8.844g 59%
Iron 0.01mg 3.31mg 41%
Protein 0.48g 18.55g 36%
Fats 0.71g 19.4g 29%
Potassium 34mg 919mg 26%
Manganese 0.01mg 0.496mg 21%
Calories 54kcal 446kcal 20%
Saturated fat 3.67g 17%
Monounsaturated fat 6.032g 15%
Carbs 11.52g 53.75g 14%
Phosphorus 15mg 92mg 11%
Calcium 18mg 55mg 4%
Vitamin B2 0mg 0.052mg 4%
Vitamin B1 0mg 0.034mg 3%
Folate 9µg 2%
Vitamin B6 0.017mg 0.037mg 2%
Fructose 1.55g 2%
Vitamin E 0.24mg 2%
Vitamin B5 0mg 0.056mg 1%
Selenium 0.4µg 1%
Vitamin B3 0.047mg 0.286mg 1%
Vitamin C 0.3mg 0%
Net carbs 11.52g 35.35g N/A
Sugar 9.36g N/A
Starch 0.99g 0%
Sodium 14mg 18mg 0%
Vitamin A 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
Horchata 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
1%
Horchata
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
2%
Horchata
103%
Pumpkin seeds

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 9.36g)
Which food is richer in vitamins?
Pumpkin seeds
Pumpkin seeds is relatively richer in vitamins
Which food is lower in Cholesterol?
Horchata
Horchata is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Horchata
Horchata contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Horchata
Horchata is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Horchata
Horchata is lower in glycemic index (difference - 31)
Which food is cheaper?
Horchata
Horchata is cheaper (difference - $1.2)

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. Horchata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171941/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.