Nachos vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Differences between nachos and pumpkin seeds
- Nachos have more phosphorus and vitamin B6, while pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese.
- Pumpkin seeds' daily need coverage for zinc is 86% higher.
- Pumpkin seeds contain 17 times less sodium than nachos. Nachos contain 313mg of sodium, while pumpkin seeds contain 18mg.
The food types used in this comparison are Fast foods, nachos, with cheese 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.
| Contains more CalciumCalcium | +14.5% |
| Contains more PhosphorusPhosphorus | +115.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +523.8% |
| Contains more PotassiumPotassium | +153.9% |
| Contains more IronIron | +341.3% |
| Contains more CopperCopper | +978.1% |
| Contains more ZincZinc | +1097.7% |
| Contains less SodiumSodium | -94.2% |
| Contains more ManganeseManganese | +165.2% |
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.
| Contains more Vitamin CVitamin C | +266.7% |
| Contains more Vitamin AVitamin A | +66.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +261.8% |
| Contains more Vitamin B2Vitamin B2 | +155.8% |
| Contains more Vitamin B3Vitamin B3 | +120.3% |
| Contains more Vitamin B5Vitamin B5 | +578.6% |
| Contains more Vitamin B6Vitamin B6 | +481.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 0.86mg | 10.3mg | 86% |
| Copper | 0.064mg | 0.69mg | 70% |
| Fiber | 3.2g | 18.4g | 61% |
| Magnesium | 42mg | 262mg | 52% |
| Iron | 0.75mg | 3.31mg | 32% |
| Protein | 4.32g | 18.55g | 28% |
| Vitamin E | 4.08mg | 27% | |
| Polyunsaturated fat | 5.04g | 8.844g | 25% |
| Monounsaturated fat | 14.02g | 6.032g | 20% |
| Potassium | 362mg | 919mg | 16% |
| Vitamin K | 19.3µg | 16% | |
| Selenium | 8.6µg | 16% | |
| Phosphorus | 198mg | 92mg | 15% |
| Vitamin B6 | 0.215mg | 0.037mg | 14% |
| Manganese | 0.187mg | 0.496mg | 13% |
| Sodium | 313mg | 18mg | 13% |
| Starch | 28.33g | 12% | |
| Saturated fat | 2.173g | 3.67g | 7% |
| Vitamin B1 | 0.123mg | 0.034mg | 7% |
| Vitamin B2 | 0.133mg | 0.052mg | 6% |
| Vitamin B5 | 0.38mg | 0.056mg | 6% |
| Carbs | 34.91g | 53.75g | 6% |
| Choline | 26.4mg | 5% | |
| Calories | 343kcal | 446kcal | 5% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Fats | 21.5g | 19.4g | 3% |
| Vitamin B3 | 0.63mg | 0.286mg | 2% |
| Calcium | 63mg | 55mg | 1% |
| Cholesterol | 3mg | 0mg | 1% |
| Vitamin C | 1.1mg | 0.3mg | 1% |
| Net carbs | 31.71g | 35.35g | N/A |
| Sugar | 2.17g | N/A | |
| Vitamin A | 5µg | 3µg | 0% |
| Folate | 10µg | 9µg | 0% |
| Trans fat | 0.058g | N/A | |
| Tryptophan | 0.042mg | 0.326mg | 0% |
| Threonine | 0.156mg | 0.683mg | 0% |
| Isoleucine | 0.187mg | 0.956mg | 0% |
| Leucine | 0.521mg | 1.572mg | 0% |
| Lysine | 0.156mg | 1.386mg | 0% |
| Methionine | 0.094mg | 0.417mg | 0% |
| Phenylalanine | 0.229mg | 0.924mg | 0% |
| Valine | 0.25mg | 1.491mg | 0% |
| Histidine | 0.135mg | 0.515mg | 0% |
| Omega-3 - ALA | 0.617g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.032g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 4.343g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.32 g
Fats:
21.5 g
Carbs:
34.91 g
Water:
37.4 g
Other:
1.87 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +731.1% |
| Contains more ProteinProtein | +329.4% |
| Contains more CarbsCarbs | +54% |
| Contains more OtherOther | +103.2% |
~equal in
Fats
~19.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.173 g
Monounsaturated fat:
Mono. Fat
14.02 g
Polyunsaturated fat:
Poly. Fat
5.04 g
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 | -40.8% |
| Contains more Mono. FatMonounsaturated fat | +132.4% |
| Contains more Poly. FatPolyunsaturated fat | +75.5% |
