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Orange vs. Pumpkin seed — In-Depth Nutrition Comparison

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Summary of differences between Orange and Pumpkin seed

  • Orange has more Vitamin C, while Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, Iron, Potassium, Manganese, and Phosphorus.
  • Pumpkin seed covers your daily need of Zinc 93% more than Orange.
  • Orange contains 177 times more Vitamin C than Pumpkin seed. While Orange contains 53.2mg of Vitamin C, Pumpkin seed contains only 0.3mg.
  • The amount of Saturated Fat in Orange is lower.

These are the specific foods used in this comparison Oranges, raw, all commercial varieties and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Orange vs Pumpkin seed 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.
Contains less Sodium -100%
Contains more Calcium +37.5%
Contains more Iron +3210%
Contains more Magnesium +2520%
Contains more Phosphorus +557.1%
Contains more Potassium +407.7%
Contains more Zinc +14614.3%
Contains more Copper +1433.3%
Contains more Manganese +1884%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains less Sodium -100%
Contains more Calcium +37.5%
Contains more Iron +3210%
Contains more Magnesium +2520%
Contains more Phosphorus +557.1%
Contains more Potassium +407.7%
Contains more Zinc +14614.3%
Contains more Copper +1433.3%
Contains more Manganese +1884%

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.
Orange
8
:
Contains more Vitamin A +262.9%
Contains more Vitamin C +17633.3%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B5 +346.4%
Contains more Vitamin B6 +62.2%
Contains more Folate +233.3%
Contains more Vitamin B2 +30%
Equal in Vitamin B3 - 0.286
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +262.9%
Contains more Vitamin C +17633.3%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B5 +346.4%
Contains more Vitamin B6 +62.2%
Contains more Folate +233.3%
Contains more Vitamin B2 +30%
Equal in Vitamin B3 - 0.286

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1827.8%
Contains more Protein +1873.4%
Contains more Fats +16066.7%
Contains more Carbs +357.4%
Contains more Other +763.6%
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 Water +1827.8%
Contains more Protein +1873.4%
Contains more Fats +16066.7%
Contains more Carbs +357.4%
Contains more Other +763.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +26126.1%
Contains more Polyunsaturated fat +35276%
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +26126.1%
Contains more Polyunsaturated fat +35276%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Pumpkin seed Opinion
Net carbs 9.35g 35.35g Pumpkin seed
Protein 0.94g 18.55g Pumpkin seed
Fats 0.12g 19.4g Pumpkin seed
Carbs 11.75g 53.75g Pumpkin seed
Calories 47kcal 446kcal Pumpkin seed
Sugar 9.35g Pumpkin seed
Fiber 2.4g 18.4g Pumpkin seed
Calcium 40mg 55mg Pumpkin seed
Iron 0.1mg 3.31mg Pumpkin seed
Magnesium 10mg 262mg Pumpkin seed
Phosphorus 14mg 92mg Pumpkin seed
Potassium 181mg 919mg Pumpkin seed
Sodium 0mg 18mg Orange
Zinc 0.07mg 10.3mg Pumpkin seed
Copper 0.045mg 0.69mg Pumpkin seed
Manganese 0.025mg 0.496mg Pumpkin seed
Selenium 0.5µg Orange
Vitamin A 225IU 62IU Orange
Vitamin A RAE 11µg 3µg Orange
Vitamin E 0.18mg Orange
Vitamin C 53.2mg 0.3mg Orange
Vitamin B1 0.087mg 0.034mg Orange
Vitamin B2 0.04mg 0.052mg Pumpkin seed
Vitamin B3 0.282mg 0.286mg Pumpkin seed
Vitamin B5 0.25mg 0.056mg Orange
Vitamin B6 0.06mg 0.037mg Orange
Folate 30µg 9µg Orange
Tryptophan 0.009mg 0.326mg Pumpkin seed
Threonine 0.015mg 0.683mg Pumpkin seed
Isoleucine 0.025mg 0.956mg Pumpkin seed
Leucine 0.023mg 1.572mg Pumpkin seed
Lysine 0.047mg 1.386mg Pumpkin seed
Methionine 0.02mg 0.417mg Pumpkin seed
Phenylalanine 0.031mg 0.924mg Pumpkin seed
Valine 0.04mg 1.491mg Pumpkin seed
Histidine 0.018mg 0.515mg Pumpkin seed
Saturated Fat 0.015g 3.67g Orange
Monounsaturated Fat 0.023g 6.032g Pumpkin seed
Polyunsaturated fat 0.025g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Orange
4%
Pumpkin seed
Minerals Daily Need Coverage Score
7%
Orange
103%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 9.35g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 3.655g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 45)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.8)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Pumpkin seed - 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.