Marmalade vs. Pumpkin seeds — In-Depth Nutrition Comparison
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What are the main differences between marmalade and pumpkin seeds?
- Marmalade has less zinc, fiber, copper, magnesium, iron, potassium, manganese, phosphorus, and monounsaturated fat than pumpkin seeds.
- Pumpkin seeds' daily need coverage for zinc is 93% higher.
We used Marmalade, orange and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.
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.
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +13000% |
| Contains more CalciumCalcium | +44.7% |
| Contains more PotassiumPotassium | +2383.8% |
| Contains more IronIron | +2106.7% |
| Contains more CopperCopper | +666.7% |
| Contains more ZincZinc | +25650% |
| Contains more PhosphorusPhosphorus | +2200% |
| Contains less SodiumSodium | -67.9% |
| Contains more ManganeseManganese | +2380% |
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.
| Contains more Vitamin CVitamin C | +1500% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +580% |
| Contains more Vitamin B2Vitamin B2 | +108% |
| Contains more Vitamin B3Vitamin B3 | +450% |
| Contains more Vitamin B5Vitamin B5 | +273.3% |
| Contains more Vitamin B6Vitamin B6 | +94.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.3 g
Fats:
0 g
Carbs:
66.3 g
Water:
33.2 g
Other:
0.2 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more CarbsCarbs | +23.3% |
| Contains more WaterWater | +637.8% |
| Contains more ProteinProtein | +6083.3% |
| Contains more FatsFats | +∞% |
| Contains more OtherOther | +1800% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 0.04mg | 10.3mg | 93% |
| Fiber | 0.7g | 18.4g | 71% |
| Copper | 0.09mg | 0.69mg | 67% |
| Magnesium | 2mg | 262mg | 62% |
| Polyunsaturated fat | 0g | 8.844g | 59% |
| Iron | 0.15mg | 3.31mg | 40% |
| Protein | 0.3g | 18.55g | 37% |
| Fats | 0g | 19.4g | 30% |
| Potassium | 37mg | 919mg | 26% |
| Manganese | 0.02mg | 0.496mg | 21% |
| Saturated fat | 0g | 3.67g | 17% |
| Monounsaturated fat | 0g | 6.032g | 15% |
| Phosphorus | 4mg | 92mg | 13% |
| Calories | 246kcal | 446kcal | 10% |
| Vitamin C | 4.8mg | 0.3mg | 5% |
| Carbs | 66.3g | 53.75g | 4% |
| Sodium | 56mg | 18mg | 2% |
| Calcium | 38mg | 55mg | 2% |
| Vitamin B1 | 0.005mg | 0.034mg | 2% |
| Vitamin B2 | 0.025mg | 0.052mg | 2% |
| Vitamin B6 | 0.019mg | 0.037mg | 1% |
| Choline | 3mg | 1% | |
| Selenium | 0.6µg | 1% | |
| Vitamin B5 | 0.015mg | 0.056mg | 1% |
| Vitamin B3 | 0.052mg | 0.286mg | 1% |
| Net carbs | 65.6g | 35.35g | N/A |
| Sugar | 60g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Vitamin A | 3µg | 3µg | 0% |
| Folate | 9µg | 9µg | 0% |
| Tryptophan | 0.003mg | 0.326mg | 0% |
| Threonine | 0.005mg | 0.683mg | 0% |
| Isoleucine | 0.008mg | 0.956mg | 0% |
| Leucine | 0.007mg | 1.572mg | 0% |
| Lysine | 0.015mg | 1.386mg | 0% |
| Methionine | 0.006mg | 0.417mg | 0% |
| Phenylalanine | 0.01mg | 0.924mg | 0% |
| Valine | 0.013mg | 1.491mg | 0% |
| Histidine | 0.006mg | 0.515mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
3%
4%
Minerals Daily Need Coverage Score
7%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 60g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 38mg)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Marmalade is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Marmalade is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.