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  6. Mulberry vs. Pumpkin seeds

Mulberry vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between mulberries and pumpkin seeds

  • Mulberries have more vitamin C, while pumpkin seeds have more zinc, copper, fiber, magnesium, potassium, iron, phosphorus, and monounsaturated fat.
  • Pumpkin seeds cover your daily need for zinc, 93% more than mulberries.
  • Mulberries contain 121 times more vitamin C than pumpkin seeds. While mulberries contain 36.4mg of vitamin C, pumpkin seeds contain only 0.3mg.
  • The amount of saturated fat in mulberries is lower.

These are the specific foods used in this comparison Mulberries, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
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 -44.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1355.6%
Contains more CalciumCalcium +41%
Contains more PotassiumPotassium +373.7%
Contains more IronIron +78.9%
Contains more CopperCopper +1050%
Contains more ZincZinc +8483.3%
Contains more PhosphorusPhosphorus +142.1%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
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 CVitamin C +12033.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +94.2%
Contains more Vitamin B3Vitamin B3 +116.8%
Contains more Vitamin B6Vitamin B6 +35.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Pumpkin seeds DV% diff.
Zinc 0.12mg 10.3mg 93%
Copper 0.06mg 0.69mg 70%
Fiber 1.7g 18.4g 67%
Magnesium 18mg 262mg 58%
Polyunsaturated fat 0.207g 8.844g 58%
Vitamin C 36.4mg 0.3mg 40%
Protein 1.44g 18.55g 34%
Fats 0.39g 19.4g 29%
Manganese 0.496mg 22%
Potassium 194mg 919mg 21%
Calories 43kcal 446kcal 20%
Iron 1.85mg 3.31mg 18%
Saturated fat 0.027g 3.67g 17%
Monounsaturated fat 0.041g 6.032g 15%
Carbs 9.8g 53.75g 15%
Phosphorus 38mg 92mg 8%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Vitamin B2 0.101mg 0.052mg 4%
Calcium 39mg 55mg 2%
Vitamin B3 0.62mg 0.286mg 2%
Choline 12.3mg 2%
Selenium 0.6µg 1%
Vitamin B5 0.056mg 1%
Vitamin B6 0.05mg 0.037mg 1%
Folate 6µg 9µg 1%
Net carbs 8.1g 35.35g N/A
Sugar 8.1g N/A
Sodium 10mg 18mg 0%
Vitamin A 1µg 3µg 0%
Vitamin B1 0.029mg 0.034mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 +1848.4%
Contains more ProteinProtein +1188.2%
Contains more FatsFats +4874.4%
Contains more CarbsCarbs +448.5%
Contains more OtherOther +450.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 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 -99.3%
Contains more Mono. FatMonounsaturated fat +14612.2%
Contains more Poly. FatPolyunsaturated fat +4172.5%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.