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  6. Hazelnut vs. Pumpkin seeds

Hazelnut vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between hazelnut and pumpkin seeds

  • Hazelnut has more manganese, copper, vitamin B1, vitamin B6, phosphorus, folate, and iron, while pumpkin seeds have more zinc, fiber, and magnesium.
  • Hazelnut covers your daily need for manganese, 247% more than pumpkin seeds.
  • Hazelnut contains 19 times more vitamin B1 than pumpkin seeds. While hazelnut contains 0.643mg of vitamin B1, pumpkin seeds contain only 0.034mg.

These are the specific foods used in this comparison Nuts, hazelnuts or filberts and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +107.3%
Contains more IronIron +42%
Contains more CopperCopper +150%
Contains more PhosphorusPhosphorus +215.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1145%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +60.7%
Contains more PotassiumPotassium +35.1%
Contains more ZincZinc +320.4%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 +2000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1791.2%
Contains more Vitamin B2Vitamin B2 +117.3%
Contains more Vitamin B3Vitamin B3 +529.4%
Contains more Vitamin B5Vitamin B5 +1539.3%
Contains more Vitamin B6Vitamin B6 +1421.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1155.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hazelnut Pumpkin seeds DV% diff.
Manganese 6.175mg 0.496mg 247%
Copper 1.725mg 0.69mg 115%
Vitamin E 15.03mg 100%
Monounsaturated fat 45.652g 6.032g 99%
Zinc 2.45mg 10.3mg 71%
Fats 60.75g 19.4g 64%
Vitamin B1 0.643mg 0.034mg 51%
Vitamin B6 0.563mg 0.037mg 40%
Fiber 9.7g 18.4g 35%
Phosphorus 290mg 92mg 28%
Folate 113µg 9µg 26%
Magnesium 163mg 262mg 24%
Iron 4.7mg 3.31mg 17%
Vitamin B5 0.918mg 0.056mg 17%
Vitamin K 14.2µg 12%
Carbs 16.7g 53.75g 12%
Vitamin B3 1.8mg 0.286mg 9%
Calories 628kcal 446kcal 9%
Choline 45.6mg 8%
Vitamin C 6.3mg 0.3mg 7%
Protein 14.95g 18.55g 7%
Potassium 680mg 919mg 7%
Polyunsaturated fat 7.92g 8.844g 6%
Calcium 114mg 55mg 6%
Vitamin B2 0.113mg 0.052mg 5%
Selenium 2.4µg 4%
Saturated fat 4.464g 3.67g 4%
Sodium 0mg 18mg 1%
Net carbs 7g 35.35g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.193mg 0.326mg 0%
Threonine 0.497mg 0.683mg 0%
Isoleucine 0.545mg 0.956mg 0%
Leucine 1.063mg 1.572mg 0%
Lysine 0.42mg 1.386mg 0%
Methionine 0.221mg 0.417mg 0%
Phenylalanine 0.663mg 0.924mg 0%
Valine 0.701mg 1.491mg 0%
Histidine 0.432mg 0.515mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +213.1%
Contains more WaterWater +18%
Contains more ProteinProtein +24.1%
Contains more CarbsCarbs +221.9%
Contains more OtherOther +65.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +656.8%
Contains less Sat. FatSaturated fat -17.8%
Contains more Poly. FatPolyunsaturated fat +11.7%

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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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.