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Milk vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on differences between milk and pumpkin seeds

  • Milk has more vitamin B12 and vitamin B2; however, pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds cover your daily zinc needs 90% more than milk.
  • Milk has less saturated fat.

Food varieties used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Milk 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.
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 CalciumCalcium +127.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2281.8%
Contains more PotassiumPotassium +512.7%
Contains more IronIron +10933.3%
Contains more CopperCopper +6800%
Contains more ZincZinc +2352.4%
Contains less SodiumSodium -59.1%
Contains more ManganeseManganese +16433.3%
~equal in Phosphorus ~92mg

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.
Milk
Milk
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 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 +1833.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +255.8%
Contains more Vitamin B5Vitamin B5 +544.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B3Vitamin B3 +207.5%
Contains more FolateFolate +80%
~equal in Vitamin B6 ~0.037mg

All nutrients comparison - raw data values

Nutrient Milk Pumpkin seeds DV% diff.
Zinc 0.42mg 10.3mg 90%
Copper 0.01mg 0.69mg 76%
Fiber 0g 18.4g 74%
Magnesium 11mg 262mg 60%
Polyunsaturated fat 0.035g 8.844g 59%
Iron 0.03mg 3.31mg 41%
Protein 3.37g 18.55g 30%
Fats 0.97g 19.4g 28%
Potassium 150mg 919mg 23%
Manganese 0.003mg 0.496mg 21%
Calories 42kcal 446kcal 20%
Vitamin B12 0.47µg 0µg 20%
Carbs 4.99g 53.75g 16%
Saturated fat 0.633g 3.67g 14%
Monounsaturated fat 0.277g 6.032g 14%
Vitamin B2 0.185mg 0.052mg 10%
Calcium 125mg 55mg 7%
Vitamin B5 0.361mg 0.056mg 6%
Vitamin A 58µg 3µg 6%
Vitamin D 48IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Selenium 3.3µg 6%
Choline 17.7mg 3%
Cholesterol 5mg 0mg 2%
Folate 5µg 9µg 1%
Vitamin B1 0.02mg 0.034mg 1%
Vitamin B3 0.093mg 0.286mg 1%
Sodium 44mg 18mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 4.99g 35.35g N/A
Sugar 5.2g N/A
Phosphorus 95mg 92mg 0%
Vitamin E 0.01mg 0%
Vitamin B6 0.037mg 0.037mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.043mg 0.326mg 0%
Threonine 0.143mg 0.683mg 0%
Isoleucine 0.174mg 0.956mg 0%
Leucine 0.319mg 1.572mg 0%
Lysine 0.282mg 1.386mg 0%
Methionine 0.088mg 0.417mg 0%
Phenylalanine 0.174mg 0.924mg 0%
Valine 0.22mg 1.491mg 0%
Histidine 0.101mg 0.515mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +1898.2%
Contains more ProteinProtein +450.4%
Contains more FatsFats +1900%
Contains more CarbsCarbs +977.2%
Contains more OtherOther +406.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -82.8%
Contains more Mono. FatMonounsaturated fat +2077.6%
Contains more Poly. FatPolyunsaturated fat +25168.6%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.