Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Beverages
  4. Instant coffee
  5. Compare
  6. Instant coffee vs. Pumpkin seeds

Instant coffee vs. Pumpkin seeds — In-Depth Nutrition Comparison

Compare

How are instant coffee and pumpkin seeds different?

  • Pumpkin seeds are higher than instant coffee in zinc, copper, fiber, magnesium, iron, potassium, manganese, phosphorus, and calcium.
  • Pumpkin seeds cover your daily need for zinc, 94% more than instant coffee.
  • Instant coffee is lower in saturated fat.

Beverages, coffee, instant, regular, prepared with water and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Instant coffee 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 2.9% 1.2% 2.6% 1.5% 3.7% 0.27% 1.3% 0.52% 2% 0.55%
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 -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +6450%
Contains more CalciumCalcium +1275%
Contains more PotassiumPotassium +2963.3%
Contains more IronIron +8175%
Contains more CopperCopper +6172.7%
Contains more ZincZinc +102900%
Contains more PhosphorusPhosphorus +2966.7%
Contains more ManganeseManganese +3206.7%

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% 0% 0% 0% 0.23% 4.4% 0.06% 0% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +5100%
Contains more Vitamin B3Vitamin B3 +21.2%
Contains more Vitamin B5Vitamin B5 +5500%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Instant coffee Pumpkin seeds DV% diff.
Zinc 0.01mg 10.3mg 94%
Copper 0.011mg 0.69mg 75%
Fiber 0g 18.4g 74%
Magnesium 4mg 262mg 61%
Polyunsaturated fat 0.002g 8.844g 59%
Iron 0.04mg 3.31mg 41%
Protein 0.1g 18.55g 37%
Fats 0g 19.4g 30%
Potassium 30mg 919mg 26%
Calories 2kcal 446kcal 22%
Manganese 0.015mg 0.496mg 21%
Carbs 0.34g 53.75g 18%
Saturated fat 0.002g 3.67g 17%
Monounsaturated fat 0g 6.032g 15%
Phosphorus 3mg 92mg 13%
Caffeine 26mg 7%
Calcium 4mg 55mg 5%
Vitamin B2 0.001mg 0.052mg 4%
Vitamin B1 0mg 0.034mg 3%
Vitamin B6 0mg 0.037mg 3%
Folate 0µg 9µg 2%
Sodium 4mg 18mg 1%
Vitamin B5 0.001mg 0.056mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0.34g 35.35g N/A
Vitamin A 0µg 3µg 0%
Selenium 0.1µg 0%
Vitamin B3 0.236mg 0.286mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0.1 g
Fats: 0 g
Carbs: 0.34 g
Water: 99.09 g
Other: 0.47 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 +2102%
Contains more ProteinProtein +18450%
Contains more FatsFats +∞%
Contains more CarbsCarbs +15708.8%
Contains more OtherOther +708.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 50%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.002 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 less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +442100%

People also compare

Instant coffee
Instant coffee vs Tea
Tea
Instant coffee
Instant coffee vs Espresso
Espresso
Instant coffee
Instant coffee vs Instant coffee
Instant coffee
Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin

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. Instant coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174130/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.