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  6. Lemon meringue pie vs. Pumpkin seeds

Lemon meringue pie vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between lemon meringue pie and pumpkin seeds

  • Lemon meringue pie has more vitamin B2; however, pumpkin seeds have more zinc, copper, magnesium, iron, potassium, manganese, and phosphorus.
  • Daily need coverage for zinc for pumpkin seeds is 91% higher.

Food types used in this article are Pie, lemon meringue, prepared from recipe and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Lemon meringue pie 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 4.3% 3.6% 5.7% 38% 14% 7.6% 18% 32% 17% 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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +4266.7%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +1313.8%
Contains more IronIron +231%
Contains more CopperCopper +1542.9%
Contains more ZincZinc +3578.6%
Contains more PhosphorusPhosphorus +119%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +287.5%

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 11% 14% 0% 0% 30% 37% 18% 13% 6.2% 15% 0% 19% 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 +1000%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B1Vitamin B1 +247.1%
Contains more Vitamin B2Vitamin B2 +205.8%
Contains more Vitamin B3Vitamin B3 +230.1%
Contains more Vitamin B5Vitamin B5 +282.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +177.8%
Contains more Vitamin B6Vitamin B6 +37%
~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 Lemon meringue pie Pumpkin seeds DV% diff.
Zinc 0.28mg 10.3mg 91%
Fiber 18.4g 74%
Copper 0.042mg 0.69mg 72%
Magnesium 6mg 262mg 61%
Polyunsaturated fat 3.331g 8.844g 37%
Protein 3.8g 18.55g 30%
Iron 1mg 3.31mg 29%
Potassium 65mg 919mg 25%
Selenium 11.6µg 21%
Cholesterol 53mg 0mg 18%
Manganese 0.128mg 0.496mg 16%
Sodium 242mg 18mg 10%
Fats 12.9g 19.4g 10%
Calories 285kcal 446kcal 8%
Vitamin B2 0.159mg 0.052mg 8%
Vitamin B1 0.118mg 0.034mg 7%
Phosphorus 42mg 92mg 7%
Carbs 39.1g 53.75g 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin A 43µg 3µg 4%
Calcium 12mg 55mg 4%
Vitamin B3 0.944mg 0.286mg 4%
Folate 25µg 9µg 4%
Vitamin C 3.3mg 0.3mg 3%
Vitamin B5 0.214mg 0.056mg 3%
Saturated fat 3.185g 3.67g 2%
Monounsaturated fat 5.582g 6.032g 1%
Vitamin B6 0.027mg 0.037mg 1%
Net carbs 39.1g 35.35g N/A
Tryptophan 0.046mg 0.326mg 0%
Threonine 0.143mg 0.683mg 0%
Isoleucine 0.169mg 0.956mg 0%
Leucine 0.292mg 1.572mg 0%
Lysine 0.181mg 1.386mg 0%
Methionine 0.092mg 0.417mg 0%
Phenylalanine 0.194mg 0.924mg 0%
Valine 0.192mg 1.491mg 0%
Histidine 0.087mg 0.515mg 0%
Omega-3 - DHA 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 39% 43%
Protein: 3.8 g
Fats: 12.9 g
Carbs: 39.1 g
Water: 43.3 g
Other: 0.9 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 +862.2%
Contains more ProteinProtein +388.2%
Contains more FatsFats +50.4%
Contains more CarbsCarbs +37.5%
Contains more OtherOther +322.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 46% 28%
Saturated fat: Sat. Fat 3.185 g
Monounsaturated fat: Mono. Fat 5.582 g
Polyunsaturated fat: Poly. Fat 3.331 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 -13.2%
Contains more Poly. FatPolyunsaturated fat +165.5%
~equal in Monounsaturated fat ~6.032g

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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. Lemon meringue pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175018/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.