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  6. Liqueur vs. Pumpkin seeds

Liqueur vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are liqueur and pumpkin seeds different?

  • Liqueur is richer in vitamin A, while pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds cover your daily need for zinc, 92% more than liqueur.

Alcoholic beverage, liqueur, coffee with cream, 34 proof and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Liqueur 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 1.4% 4.8% 2.8% 4.9% 13% 4.4% 21% 12% 0.78% 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 more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +13000%
Contains more CalciumCalcium +243.8%
Contains more PotassiumPotassium +2771.9%
Contains more IronIron +2446.2%
Contains more CopperCopper +1625%
Contains more ZincZinc +6337.5%
Contains more PhosphorusPhosphorus +84%
Contains less SodiumSodium -80.4%
Contains more ManganeseManganese +8166.7%

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 0.67% 58% 9% 0% 2.8% 13% 1.5% 5.2% 2.5% 10% 3.3% 1.5% 4.4%
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 +5666.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +55.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +209.1%
Contains more Vitamin B3Vitamin B3 +266.7%
Contains more Vitamin B6Vitamin B6 +236.4%
Contains more FolateFolate +350%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg

All nutrients comparison - raw data values

Nutrient Liqueur Pumpkin seeds DV% diff.
Zinc 0.16mg 10.3mg 92%
Fiber 0g 18.4g 74%
Copper 0.04mg 0.69mg 72%
Magnesium 2mg 262mg 62%
Polyunsaturated fat 0.669g 8.844g 55%
Iron 0.13mg 3.31mg 40%
Protein 2.8g 18.55g 32%
Saturated fat 9.664g 3.67g 27%
Potassium 32mg 919mg 26%
Manganese 0.006mg 0.496mg 21%
Cholesterol 58mg 0mg 19%
Vitamin A 173µg 3µg 19%
Carbs 20.9g 53.75g 11%
Phosphorus 50mg 92mg 6%
Calories 327kcal 446kcal 6%
Fats 15.7g 19.4g 6%
Calcium 16mg 55mg 4%
Monounsaturated fat 4.458g 6.032g 4%
Sodium 92mg 18mg 3%
Vitamin E 0.45mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin B6 0.011mg 0.037mg 2%
Folate 2µg 9µg 2%
Vitamin B1 0.011mg 0.034mg 2%
Caffeine 8mg 2%
Choline 8.1mg 1%
Vitamin B3 0.078mg 0.286mg 1%
Vitamin B5 0.087mg 0.056mg 1%
Selenium 0.4µg 1%
Vitamin K 1.3µg 1%
Vitamin C 0.2mg 0.3mg 0%
Net carbs 20.9g 35.35g N/A
Sugar 19.76g N/A
Vitamin B2 0.057mg 0.052mg 0%
Tryptophan 0.04mg 0.326mg 0%
Threonine 0.127mg 0.683mg 0%
Isoleucine 0.17mg 0.956mg 0%
Leucine 0.275mg 1.572mg 0%
Lysine 0.223mg 1.386mg 0%
Methionine 0.07mg 0.417mg 0%
Phenylalanine 0.136mg 0.924mg 0%
Valine 0.188mg 1.491mg 0%
Histidine 0.076mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 16% 21% 47% 14%
Protein: 2.8 g
Fats: 15.7 g
Carbs: 20.9 g
Water: 46.5 g
Other: 14.1 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 +933.3%
Contains more OtherOther +271.1%
Contains more ProteinProtein +562.5%
Contains more FatsFats +23.6%
Contains more CarbsCarbs +157.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 9.664 g
Monounsaturated fat: Mono. Fat 4.458 g
Polyunsaturated fat: Poly. Fat 0.669 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 -62%
Contains more Mono. FatMonounsaturated fat +35.3%
Contains more Poly. FatPolyunsaturated fat +1222%

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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. Liqueur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175098/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.