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  6. Lemon vs. Pumpkin seeds

Lemon vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between lemons and pumpkin seeds

  • Lemons have more vitamin C, while pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds cover your daily need for zinc, 93% more than lemons.
  • Lemons contain 177 times more vitamin C than pumpkin seeds. While lemons contain 53mg of vitamin C, pumpkin seeds contain only 0.3mg.
  • The amount of saturated fat in lemons is lower.

These are the specific foods used in this comparison Lemons, raw, without peel and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Lemon 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.
Lemon
Lemon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 7.8% 12% 23% 12% 1.6% 6.9% 0.26% 3.9% 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 -88.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +3175%
Contains more CalciumCalcium +111.5%
Contains more PotassiumPotassium +565.9%
Contains more IronIron +451.7%
Contains more CopperCopper +1764.9%
Contains more ZincZinc +17066.7%
Contains more PhosphorusPhosphorus +475%
Contains more ManganeseManganese +1553.3%

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.
Lemon
Lemon
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 177% 0.33% 3% 0% 10% 4.6% 1.9% 11% 18% 0% 0% 8.3% 2.8%
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 +17566.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B5Vitamin B5 +239.3%
Contains more Vitamin B6Vitamin B6 +116.2%
Contains more FolateFolate +22.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +186%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Lemon Pumpkin seeds DV% diff.
Zinc 0.06mg 10.3mg 93%
Copper 0.037mg 0.69mg 73%
Fiber 2.8g 18.4g 62%
Magnesium 8mg 262mg 60%
Vitamin C 53mg 0.3mg 59%
Polyunsaturated fat 0.089g 8.844g 58%
Protein 1.1g 18.55g 35%
Iron 0.6mg 3.31mg 34%
Fats 0.3g 19.4g 29%
Potassium 138mg 919mg 23%
Calories 29kcal 446kcal 21%
Manganese 0.03mg 0.496mg 20%
Saturated fat 0.039g 3.67g 17%
Monounsaturated fat 0.011g 6.032g 15%
Carbs 9.32g 53.75g 15%
Phosphorus 16mg 92mg 11%
Vitamin B5 0.19mg 0.056mg 3%
Calcium 26mg 55mg 3%
Vitamin B6 0.08mg 0.037mg 3%
Vitamin B2 0.02mg 0.052mg 2%
Choline 5.1mg 1%
Folate 11µg 9µg 1%
Selenium 0.4µg 1%
Vitamin B3 0.1mg 0.286mg 1%
Vitamin B1 0.04mg 0.034mg 1%
Vitamin E 0.15mg 1%
Sodium 2mg 18mg 1%
Net carbs 6.52g 35.35g N/A
Sugar 2.5g N/A
Vitamin A 1µg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lemon
Lemon
1
9% 89%
Protein: 1.1 g
Fats: 0.3 g
Carbs: 9.32 g
Water: 88.98 g
Other: 0.3 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 +1877.3%
Contains more ProteinProtein +1586.4%
Contains more FatsFats +6366.7%
Contains more CarbsCarbs +476.7%
Contains more OtherOther +1166.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lemon
Lemon
1
28% 8% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.089 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 -98.9%
Contains more Mono. FatMonounsaturated fat +54736.4%
Contains more Poly. FatPolyunsaturated fat +9837.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/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.