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, fats, vitamin B1, vitamin B6, phosphorus, and folate, 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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Hazelnut

Pumpkin seeds

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Hazelnut

Pumpkin seeds

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 Vitamin AVitamin A

+200%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Carbs	16.7g	53.75g	12%
Vitamin K	14.2µg		12%
Calories	628kcal	446kcal	9%
Vitamin B3	1.8mg	0.286mg	9%
Choline	45.6mg		8%
Protein	14.95g	18.55g	7%
Vitamin C	6.3mg	0.3mg	7%
Potassium	680mg	919mg	7%
Calcium	114mg	55mg	6%
Polyunsaturated fat	7.92g	8.844g	6%
Vitamin B2	0.113mg	0.052mg	5%
Selenium	2.4µg		4%
Saturated fat	4.464g	3.67g	4%
Sodium	0mg	18mg	1%
Protein per 100 calories	2.4g	4.2g	N/A
Calories per 10 g protein	420kcal	240kcal	N/A
Weight per 100 calories	16g	22g	N/A
Unsaturated / Saturated Fat ratio	12	4.1	N/A
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%