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  6. Ladyfinger vs. Pumpkin seeds

Ladyfinger vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between ladyfinger and pumpkin seeds?

  • Ladyfinger is richer in vitamin B12, vitamin B2, vitamin B5, and vitamin B1, yet pumpkin seeds are richer in zinc, fiber, copper, magnesium, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 83% higher.

We used Cookies, ladyfingers, without lemon juice and rind and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
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 PhosphorusPhosphorus +88%
Contains more MagnesiumMagnesium +2083.3%
Contains more CalciumCalcium +17%
Contains more PotassiumPotassium +713.3%
Contains more CopperCopper +626.3%
Contains more ZincZinc +803.5%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +106.7%
~equal in Iron ~3.31mg
~equal in Selenium ~µg

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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 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 AVitamin A +5466.7%
Contains more Vitamin B1Vitamin B1 +735.3%
Contains more Vitamin B2Vitamin B2 +723.1%
Contains more Vitamin B3Vitamin B3 +635.7%
Contains more Vitamin B5Vitamin B5 +1892.9%
Contains more Vitamin B6Vitamin B6 +229.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +755.6%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Ladyfinger Pumpkin seeds DV% diff.
Zinc 1.14mg 10.3mg 83%
Cholesterol 221mg 0mg 74%
Fiber 1g 18.4g 70%
Copper 0.095mg 0.69mg 66%
Magnesium 12mg 262mg 60%
Polyunsaturated fat 1.423g 8.844g 49%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.052mg 29%
Potassium 113mg 919mg 24%
Vitamin B5 1.116mg 0.056mg 21%
Vitamin B1 0.284mg 0.034mg 21%
Vitamin A 167µg 3µg 18%
Folate 77µg 9µg 17%
Fats 9.1g 19.4g 16%
Protein 10.6g 18.55g 16%
Phosphorus 173mg 92mg 12%
Vitamin B3 2.104mg 0.286mg 11%
Manganese 0.24mg 0.496mg 11%
Vitamin B6 0.122mg 0.037mg 7%
Sodium 147mg 18mg 6%
Monounsaturated fat 3.745g 6.032g 6%
Calories 363kcal 446kcal 4%
Iron 3.58mg 3.31mg 3%
Saturated fat 3.022g 3.67g 3%
Carbs 59.7g 53.75g 2%
Calcium 47mg 55mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 58.7g 35.35g N/A
Tryptophan 0.133mg 0.326mg 0%
Threonine 0.467mg 0.683mg 0%
Isoleucine 0.516mg 0.956mg 0%
Leucine 0.861mg 1.572mg 0%
Lysine 0.679mg 1.386mg 0%
Methionine 0.268mg 0.417mg 0%
Phenylalanine 0.511mg 0.924mg 0%
Valine 0.579mg 1.491mg 0%
Histidine 0.248mg 0.515mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 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 +333.3%
Contains more ProteinProtein +75%
Contains more FatsFats +113.2%
Contains more OtherOther +245.5%
~equal in Carbs ~53.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 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 -17.7%
Contains more Mono. FatMonounsaturated fat +61.1%
Contains more Poly. FatPolyunsaturated fat +521.5%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.