Nutmeg vs. Pumpkin seeds — In-Depth Nutrition Comparison
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How are nutmeg and pumpkin seeds different?
- Nutmeg is richer in manganese, copper, vitamin B1, phosphorus, folate, and calcium, while pumpkin seeds are higher in zinc, magnesium, and potassium.
- Nutmeg covers your daily need for saturated fat, 111% more than pumpkin seeds.
- Nutmeg contains 10 times more vitamin B1 than pumpkin seeds. Nutmeg contains 0.346mg of vitamin B1, while pumpkin seeds contain 0.034mg.
- Pumpkin seeds are lower in saturated fat.
Spices, nutmeg, ground and Seeds, pumpkin and squash seeds, whole, roasted, without salt types were used in this article.
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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 | +234.5% |
| Contains more CopperCopper | +48.8% |
| Contains more PhosphorusPhosphorus | +131.5% |
| Contains less SodiumSodium | -11.1% |
| Contains more ManganeseManganese | +484.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +43.2% |
| Contains more PotassiumPotassium | +162.6% |
| Contains more ZincZinc | +379.1% |
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.
| Contains more Vitamin CVitamin C | +900% |
| Contains more Vitamin AVitamin A | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +917.6% |
| Contains more Vitamin B3Vitamin B3 | +354.2% |
| Contains more Vitamin B6Vitamin B6 | +332.4% |
| Contains more FolateFolate | +744.4% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more FatsFats | +87.2% |
| Contains more WaterWater | +38.4% |
| Contains more ProteinProtein | +217.6% |
| Contains more OtherOther | +63.1% |
~equal in
Carbs
~53.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
25.94 g
Monounsaturated fat:
Mono. Fat
3.22 g
Polyunsaturated fat:
Poly. Fat
0.35 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 | -85.9% |
| Contains more Mono. FatMonounsaturated fat | +87.3% |
| Contains more Poly. FatPolyunsaturated fat | +2426.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.9mg | 0.496mg | 105% |
| Saturated fat | 25.94g | 3.67g | 101% |
| Zinc | 2.15mg | 10.3mg | 74% |
| Polyunsaturated fat | 0.35g | 8.844g | 57% |
| Copper | 1.027mg | 0.69mg | 37% |
| Vitamin B1 | 0.346mg | 0.034mg | 26% |
| Fats | 36.31g | 19.4g | 26% |
| Protein | 5.84g | 18.55g | 25% |
| Magnesium | 183mg | 262mg | 19% |
| Folate | 76µg | 9µg | 17% |
| Phosphorus | 213mg | 92mg | 17% |
| Potassium | 350mg | 919mg | 17% |
| Calcium | 184mg | 55mg | 13% |
| Fiber | 20.8g | 18.4g | 10% |
| Vitamin B6 | 0.16mg | 0.037mg | 9% |
| Monounsaturated fat | 3.22g | 6.032g | 7% |
| Vitamin B3 | 1.299mg | 0.286mg | 6% |
| Calories | 525kcal | 446kcal | 4% |
| Selenium | 1.6µg | 3% | |
| Iron | 3.04mg | 3.31mg | 3% |
| Vitamin C | 3mg | 0.3mg | 3% |
| Choline | 8.8mg | 2% | |
| Vitamin B5 | 0.056mg | 1% | |
| Carbs | 49.29g | 53.75g | 1% |
| Net carbs | 28.49g | 35.35g | N/A |
| Sugar | 2.99g | N/A | |
| Sodium | 16mg | 18mg | 0% |
| Vitamin A | 5µg | 3µg | 0% |
| Vitamin B2 | 0.057mg | 0.052mg | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
4%
Minerals Daily Need Coverage Score
121%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 22.27g)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $3.8)
Which food contains less Sodium?
Nutmeg contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Nutmeg is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Nutmeg is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.