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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 has more Zinc, Fiber, and Magnesium.
  • Hazelnut covers your daily need of 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
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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.
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% 1.2% 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% 3.7% 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 +210%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Pumpkin seeds
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Pumpkin seeds Opinion
Calories 628kcal 446kcal Hazelnut
Protein 14.95g 18.55g Pumpkin seeds
Fats 60.75g 19.4g Hazelnut
Vitamin C 6.3mg 0.3mg Hazelnut
Net carbs 7g 35.35g Pumpkin seeds
Carbs 16.7g 53.75g Pumpkin seeds
Magnesium 163mg 262mg Pumpkin seeds
Calcium 114mg 55mg Hazelnut
Potassium 680mg 919mg Pumpkin seeds
Iron 4.7mg 3.31mg Hazelnut
Sugar 4.34g Pumpkin seeds
Fiber 9.7g 18.4g Pumpkin seeds
Copper 1.725mg 0.69mg Hazelnut
Zinc 2.45mg 10.3mg Pumpkin seeds
Starch 0.48g Hazelnut
Phosphorus 290mg 92mg Hazelnut
Sodium 0mg 18mg Hazelnut
Vitamin A 20IU 62IU Pumpkin seeds
Vitamin A 1µg 3µg Pumpkin seeds
Vitamin E 15.03mg Hazelnut
Manganese 6.175mg 0.496mg Hazelnut
Selenium 2.4µg Hazelnut
Vitamin B1 0.643mg 0.034mg Hazelnut
Vitamin B2 0.113mg 0.052mg Hazelnut
Vitamin B3 1.8mg 0.286mg Hazelnut
Vitamin B5 0.918mg 0.056mg Hazelnut
Vitamin B6 0.563mg 0.037mg Hazelnut
Vitamin K 14.2µg Hazelnut
Folate 113µg 9µg Hazelnut
Choline 45.6mg Hazelnut
Saturated Fat 4.464g 3.67g Pumpkin seeds
Monounsaturated Fat 45.652g 6.032g Hazelnut
Polyunsaturated fat 7.92g 8.844g Pumpkin seeds
Tryptophan 0.193mg 0.326mg Pumpkin seeds
Threonine 0.497mg 0.683mg Pumpkin seeds
Isoleucine 0.545mg 0.956mg Pumpkin seeds
Leucine 1.063mg 1.572mg Pumpkin seeds
Lysine 0.42mg 1.386mg Pumpkin seeds
Methionine 0.221mg 0.417mg Pumpkin seeds
Phenylalanine 0.663mg 0.924mg Pumpkin seeds
Valine 0.701mg 1.491mg Pumpkin seeds
Histidine 0.432mg 0.515mg Pumpkin seeds
Fructose 0.07g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
67%
Hazelnut
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
197%
Hazelnut
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 0.794g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $1)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
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.

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.