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  6. Margarine vs. Pumpkin seeds

Margarine vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between margarine and pumpkin seeds

  • Margarine has more vitamin A; however, pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, phosphorus, and calcium.
  • Pumpkin seeds cover your daily zinc needs 94% more than margarine.
  • Pumpkin seeds have 58 times less vitamin A than margarine. Margarine has 3577IU of vitamin A, while pumpkin seeds have 62IU.
  • Pumpkin seeds contain less saturated fat.

Specific food types used in this comparison are Margarine, regular, 80% fat, composite, stick, without salt and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 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 -88.9%
Contains more MagnesiumMagnesium +8633.3%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +5005.6%
Contains more IronIron +5416.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1740%
~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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 AVitamin A +27200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more Vitamin B3Vitamin B3 +1143.5%
Contains more Vitamin B6Vitamin B6 +311.1%
Contains more FolateFolate +800%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Margarine Pumpkin seeds DV% diff.
Polyunsaturated fat 24.302g 8.844g 103%
Zinc 0mg 10.3mg 94%
Fats 80.71g 19.4g 94%
Vitamin A 819µg 3µg 91%
Monounsaturated fat 38.877g 6.032g 82%
Vitamin K 93µg 78%
Copper 0mg 0.69mg 77%
Fiber 0g 18.4g 74%
Magnesium 3mg 262mg 62%
Vitamin E 9mg 60%
Saturated fat 15.189g 3.67g 52%
Iron 0.06mg 3.31mg 41%
Protein 0.16g 18.55g 37%
Potassium 18mg 919mg 27%
Manganese 0.496mg 22%
Carbs 0.7g 53.75g 18%
Calories 717kcal 446kcal 14%
Phosphorus 5mg 92mg 12%
Calcium 3mg 55mg 5%
Vitamin B12 0.1µg 0µg 4%
Vitamin B1 0.01mg 0.034mg 2%
Choline 12.4mg 2%
Vitamin B3 0.023mg 0.286mg 2%
Folate 1µg 9µg 2%
Vitamin B6 0.009mg 0.037mg 2%
Vitamin B5 0.056mg 1%
Vitamin B2 0.037mg 0.052mg 1%
Sodium 2mg 18mg 1%
Vitamin C 0.2mg 0.3mg 0%
Net carbs 0.7g 35.35g N/A
Trans fat 14.89g N/A
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%
Omega-3 - DPA 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 FatsFats +316%
Contains more WaterWater +267.1%
Contains more ProteinProtein +11493.8%
Contains more CarbsCarbs +7578.6%
Contains more OtherOther +99%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 more Mono. FatMonounsaturated fat +544.5%
Contains more Poly. FatPolyunsaturated fat +174.8%
Contains less Sat. FatSaturated fat -75.8%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.