Minestrone vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between minestrone and pumpkin seeds

Minestrone has more vitamin A, while pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and manganese.
Pumpkin seeds cover your daily need for zinc, 91% more than minestrone.
Minestrone contains 16 times more vitamin A than pumpkin seeds. While minestrone contains 970IU of vitamin A, pumpkin seeds contain only 62IU.
The amount of sodium in pumpkin seeds is lower.

These are the specific foods used in this comparison Soup, minestrone, canned, prepared with equal volume water and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

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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.

Minestrone

Pumpkin seeds

Contains more MagnesiumMagnesium	+8633.3%
Contains more CalciumCalcium	+292.9%
Contains more PotassiumPotassium	+606.9%
Contains more IronIron	+771.1%
Contains more CopperCopper	+1252.9%
Contains more ZincZinc	+3222.6%
Contains more PhosphorusPhosphorus	+300%
Contains less SodiumSodium	-92.9%
Contains more ManganeseManganese	+226.3%

~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.

Minestrone

Pumpkin seeds

Contains more Vitamin CVitamin C	+66.7%
Contains more Vitamin AVitamin A	+1533.3%
Contains more Vitamin B3Vitamin B3	+36.7%
Contains more Vitamin B5Vitamin B5	+150%
Contains more FolateFolate	+66.7%

Contains more Vitamin B1Vitamin B1	+54.5%
Contains more Vitamin B2Vitamin B2	+188.9%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.037mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	0.31mg	10.3mg	91%
Fiber	0.4g	18.4g	72%
Copper	0.051mg	0.69mg	71%
Magnesium	3mg	262mg	62%
Polyunsaturated fat	0.46g	8.844g	56%
Iron	0.38mg	3.31mg	37%
Protein	1.77g	18.55g	34%
Fats	1.04g	19.4g	28%
Potassium	130mg	919mg	23%
Calories	34kcal	446kcal	21%
Saturated fat	0.23g	3.67g	16%
Carbs	4.66g	53.75g	16%
Manganese	0.152mg	0.496mg	15%
Monounsaturated fat	0.29g	6.032g	14%
Phosphorus	23mg	92mg	10%
Sodium	254mg	18mg	10%
Vitamin A	49µg	3µg	5%
Calcium	14mg	55mg	4%
Vitamin B2	0.018mg	0.052mg	3%
Vitamin B5	0.14mg	0.056mg	2%
Folate	15µg	9µg	2%
Vitamin B1	0.022mg	0.034mg	1%
Vitamin B3	0.391mg	0.286mg	1%
Vitamin C	0.5mg	0.3mg	0%
Net carbs	4.26g	35.35g	N/A
Cholesterol	1mg	0mg	0%
Vitamin B6	0.041mg	0.037mg	0%
Tryptophan	0.013mg	0.326mg	0%
Threonine	0.043mg	0.683mg	0%
Isoleucine	0.054mg	0.956mg	0%
Leucine	0.098mg	1.572mg	0%
Lysine	0.076mg	1.386mg	0%
Methionine	0.018mg	0.417mg	0%
Phenylalanine	0.064mg	0.924mg	0%
Valine	0.074mg	1.491mg	0%
Histidine	0.03mg	0.515mg	0%