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  6. Mamey Sapote vs. Pumpkin seeds

Mamey Sapote vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between mamey Sapote and pumpkin seeds?

  • Mamey Sapote is higher in vitamin B6 and vitamin C, yet pumpkin seeds are higher in zinc, magnesium, copper, fiber, iron, potassium, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 92% more.
  • Mamey Sapote has 77 times more vitamin C than pumpkin seeds. While mamey Sapote has 23mg of vitamin C, pumpkin seeds have only 0.3mg.
  • The amount of saturated fat in mamey Sapote is lower.

We used Sapote, mamey, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this article.

Infographic

Mamey Sapote 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 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 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 less SodiumSodium -61.1%
Contains more MagnesiumMagnesium +2281.8%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +102.4%
Contains more IronIron +324.4%
Contains more CopperCopper +223.9%
Contains more ZincZinc +5321.1%
Contains more PhosphorusPhosphorus +253.8%
Contains more ManganeseManganese +143.1%
~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 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 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 +7566.7%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +123.1%
Contains more Vitamin B3Vitamin B3 +400.7%
Contains more Vitamin B5Vitamin B5 +608.9%
Contains more Vitamin B6Vitamin B6 +1845.9%
Contains more Vitamin B1Vitamin B1 +161.5%
Contains more FolateFolate +28.6%
~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 Mamey Sapote Pumpkin seeds DV% diff.
Zinc 0.19mg 10.3mg 92%
Magnesium 11mg 262mg 60%
Polyunsaturated fat 0.097g 8.844g 58%
Copper 0.213mg 0.69mg 53%
Vitamin B6 0.72mg 0.037mg 53%
Fiber 5.4g 18.4g 52%
Protein 1.45g 18.55g 34%
Iron 0.78mg 3.31mg 32%
Fats 0.46g 19.4g 29%
Vitamin C 23mg 0.3mg 25%
Saturated fat 0.169g 3.67g 16%
Calories 124kcal 446kcal 16%
Monounsaturated fat 0.102g 6.032g 15%
Potassium 454mg 919mg 14%
Vitamin E 2.11mg 14%
Manganese 0.204mg 0.496mg 13%
Fructose 7.66g 10%
Phosphorus 26mg 92mg 9%
Carbs 32.1g 53.75g 7%
Vitamin B3 1.432mg 0.286mg 7%
Vitamin B5 0.397mg 0.056mg 7%
Vitamin B2 0.116mg 0.052mg 5%
Calcium 18mg 55mg 4%
Starch 6.33g 3%
Vitamin B1 0.013mg 0.034mg 2%
Folate 7µg 9µg 1%
Net carbs 26.7g 35.35g N/A
Sugar 20.14g N/A
Sodium 7mg 18mg 0%
Vitamin A 7µg 3µg 0%
Tryptophan 0.049mg 0.326mg 0%
Threonine 0.085mg 0.683mg 0%
Isoleucine 0.061mg 0.956mg 0%
Leucine 0.073mg 1.572mg 0%
Lysine 0.073mg 1.386mg 0%
Methionine 0.024mg 0.417mg 0%
Phenylalanine 0.061mg 0.924mg 0%
Valine 0.073mg 1.491mg 0%
Histidine 0.049mg 0.515mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 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 +1341.6%
Contains more ProteinProtein +1179.3%
Contains more FatsFats +4117.4%
Contains more CarbsCarbs +67.4%
Contains more OtherOther +239.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 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 -95.4%
Contains more Mono. FatMonounsaturated fat +5813.7%
Contains more Poly. FatPolyunsaturated fat +9017.5%

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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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.