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Merlot vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on differences between merlot and pumpkin seeds

  • Merlot has less zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds cover your daily zinc needs 92% more than merlot.

Food varieties used in this article are Alcoholic Beverage, wine, table, red, Merlot and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Merlot 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.
Merlot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.4% 11% 17% 3.7% 3.8% 9.9% 0.52% 17% 1.1%
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 -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2083.3%
Contains more CalciumCalcium +587.5%
Contains more PotassiumPotassium +623.6%
Contains more IronIron +619.6%
Contains more CopperCopper +6172.7%
Contains more ZincZinc +7257.1%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +275.8%

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.
Merlot
1
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% 0% 0% 0% 1.3% 7.2% 4.2% 1.8% 13% 0% 0% 0.75% 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 B6Vitamin B6 +54.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +580%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin B3Vitamin B3 +27.7%
Contains more Vitamin B5Vitamin B5 +86.7%
Contains more FolateFolate +800%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Merlot
2
3% 87% 11%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.51 g
Water: 86.59 g
Other: 10.83 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 +1824.2%
Contains more OtherOther +185%
Contains more ProteinProtein +26400%
Contains more FatsFats +∞%
Contains more CarbsCarbs +2041.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Merlot Pumpkin seeds
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Merlot Pumpkin seeds DV% diff.
Zinc 0.14mg 10.3mg 92%
Copper 0.011mg 0.69mg 75%
Fiber 0g 18.4g 74%
Magnesium 12mg 262mg 60%
Polyunsaturated fat 8.844g 59%
Protein 0.07g 18.55g 37%
Iron 0.46mg 3.31mg 36%
Fats 0g 19.4g 30%
Potassium 127mg 919mg 23%
Calories 83kcal 446kcal 18%
Carbs 2.51g 53.75g 17%
Saturated fat 3.67g 17%
Manganese 0.132mg 0.496mg 16%
Monounsaturated fat 6.032g 15%
Phosphorus 23mg 92mg 10%
Calcium 8mg 55mg 5%
Vitamin B1 0.005mg 0.034mg 2%
Vitamin B2 0.031mg 0.052mg 2%
Vitamin B6 0.057mg 0.037mg 2%
Folate 1µg 9µg 2%
Sodium 4mg 18mg 1%
Vitamin B5 0.03mg 0.056mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 2.51g 35.35g N/A
Sugar 0.62g N/A
Vitamin A 3µg 0%
Selenium 0.2µg 0%
Vitamin B3 0.224mg 0.286mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Merlot Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
2%
Merlot
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
8%
Merlot
103%
Pumpkin seeds

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.62g)
Which food is richer in vitamins?
Pumpkin seeds
Pumpkin seeds is relatively richer in vitamins
Which food is lower in Cholesterol?
Merlot
Merlot is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Merlot
Merlot contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Merlot
Merlot is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Merlot
Merlot is lower in glycemic index (difference - 15)
Which food is cheaper?
Merlot
Merlot is cheaper (difference - $0.2)

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. Merlot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171925/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.