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  6. Mixed nuts vs. Pumpkin seeds

Mixed nuts vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between mixed nuts and pumpkin seeds

  • Mixed nuts have more manganese, phosphorus, vitamin B3, vitamin B6, copper, vitamin B5, and folate; however, pumpkin seeds are richer in zinc and fiber.
  • Mixed nuts cover your daily manganese needs 67% more than pumpkin seeds.
  • Pumpkin seeds have 27 times less vitamin B3 than mixed nuts. Mixed nuts have 7.709mg of vitamin B3, while pumpkin seeds have 0.286mg.
  • Pumpkin seeds contain less saturated fat.

Specific food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +112.7%
Contains more CopperCopper +31.4%
Contains more PhosphorusPhosphorus +395.7%
Contains less SodiumSodium -72.2%
Contains more ManganeseManganese +311.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +14.4%
Contains more PotassiumPotassium +45.4%
Contains more IronIron +26.8%
Contains more ZincZinc +206.5%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 CVitamin C +66.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +455.9%
Contains more Vitamin B2Vitamin B2 +276.9%
Contains more Vitamin B3Vitamin B3 +2595.5%
Contains more Vitamin B5Vitamin B5 +1935.7%
Contains more Vitamin B6Vitamin B6 +851.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +822.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Pumpkin seeds DV% diff.
Manganese 2.04mg 0.496mg 67%
Zinc 3.36mg 10.3mg 63%
Selenium 33.9µg 62%
Monounsaturated fat 28.488g 6.032g 56%
Fats 53.95g 19.4g 53%
Vitamin E 7.82mg 52%
Phosphorus 456mg 92mg 52%
Fiber 7g 18.4g 46%
Vitamin B3 7.709mg 0.286mg 46%
Polyunsaturated fat 14.612g 8.844g 38%
Copper 0.907mg 0.69mg 24%
Vitamin B6 0.352mg 0.037mg 24%
Saturated fat 8.711g 3.67g 23%
Vitamin B5 1.14mg 0.056mg 22%
Folate 83µg 9µg 19%
Vitamin B1 0.189mg 0.034mg 13%
Carbs 21.05g 53.75g 11%
Vitamin B2 0.196mg 0.052mg 11%
Iron 2.61mg 3.31mg 9%
Choline 52mg 9%
Calories 607kcal 446kcal 8%
Potassium 632mg 919mg 8%
Magnesium 229mg 262mg 8%
Calcium 117mg 55mg 6%
Vitamin K 5.7µg 5%
Protein 20.04g 18.55g 3%
Starch 4.2g 2%
Sodium 5mg 18mg 1%
Vitamin C 0.5mg 0.3mg 0%
Net carbs 14.05g 35.35g N/A
Sugar 4.15g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.326mg 0%
Threonine 0.703mg 0.683mg 0%
Isoleucine 0.826mg 0.956mg 0%
Leucine 1.656mg 1.572mg 0%
Lysine 0.782mg 1.386mg 0%
Methionine 0.283mg 0.417mg 0%
Phenylalanine 1.182mg 0.924mg 0%
Valine 1.001mg 1.491mg 0%
Histidine 0.572mg 0.515mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +178.1%
Contains more CarbsCarbs +155.3%
Contains more WaterWater +116.3%
Contains more OtherOther +31.9%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +372.3%
Contains more Poly. FatPolyunsaturated fat +65.2%
Contains less Sat. FatSaturated fat -57.9%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.