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.
Infographic
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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 | +∞% |
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% |
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% |
