Ostrich vs. Pumpkin seed — In-Depth Nutrition Comparison
Compare
How are Ostrich and Pumpkin seed different?
- Ostrich is higher in Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B5, and Phosphorus, however, Pumpkin seed is richer in Fiber, Copper, Magnesium, and Zinc.
- Daily need coverage for Vitamin B12 from Ostrich is 260% higher.
Ostrich, tip trimmed, cooked and Seeds, pumpkin and squash seeds, whole, roasted, without salt are the varieties used in this article.
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
more
Phosphorus
+172.8%
Contains
more
Calcium
+816.7%
Contains
more
Iron
+18.6%
Contains
more
Magnesium
+948%
Contains
more
Potassium
+153.9%
Contains
less
Sodium
-77.5%
Contains
more
Zinc
+112.4%
Contains
more
Copper
+353.9%
Contains
more
Manganese
+2510.5%
Contains
more
Phosphorus
+172.8%
Contains
more
Calcium
+816.7%
Contains
more
Iron
+18.6%
Contains
more
Magnesium
+948%
Contains
more
Potassium
+153.9%
Contains
less
Sodium
-77.5%
Contains
more
Zinc
+112.4%
Contains
more
Copper
+353.9%
Contains
more
Manganese
+2510.5%
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 B1
+582.4%
Contains
more
Vitamin B2
+461.5%
Contains
more
Vitamin B3
+2397.6%
Contains
more
Vitamin B5
+2253.6%
Contains
more
Vitamin B6
+1373%
Contains
more
Folate
+66.7%
Contains
more
Vitamin B12
+∞%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B1
+582.4%
Contains
more
Vitamin B2
+461.5%
Contains
more
Vitamin B3
+2397.6%
Contains
more
Vitamin B5
+2253.6%
Contains
more
Vitamin B6
+1373%
Contains
more
Folate
+66.7%
Contains
more
Vitamin B12
+∞%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin C
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+53.6%
Contains
more
Water
+1422.4%
Contains
more
Fats
+654.9%
Contains
more
Carbs
+∞%
Contains
more
Other
+783.7%
Protein:
28.49 g
Fats:
2.57 g
Carbs:
0 g
Water:
68.51 g
Other:
0.43 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
more
Protein
+53.6%
Contains
more
Water
+1422.4%
Contains
more
Fats
+654.9%
Contains
more
Carbs
+∞%
Contains
more
Other
+783.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-72.8%
Contains
more
Monounsaturated Fat
+521.9%
Contains
more
Polyunsaturated fat
+1910%
Saturated Fat:
1 g
Monounsaturated Fat:
0.97 g
Polyunsaturated fat:
0.44 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
less
Saturated Fat
-72.8%
Contains
more
Monounsaturated Fat
+521.9%
Contains
more
Polyunsaturated fat
+1910%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol |
|
||
| Rich in minerals |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0g | 35.35g |
|
| Protein | 28.49g | 18.55g |
|
| Fats | 2.57g | 19.4g |
|
| Carbs | 0g | 53.75g |
|
| Calories | 145kcal | 446kcal |
|
| Fiber | 0g | 18.4g |
|
| Calcium | 6mg | 55mg |
|
| Iron | 2.79mg | 3.31mg |
|
| Magnesium | 25mg | 262mg |
|
| Phosphorus | 251mg | 92mg |
|
| Potassium | 362mg | 919mg |
|
| Sodium | 80mg | 18mg |
|
| Zinc | 4.85mg | 10.3mg |
|
| Copper | 0.152mg | 0.69mg |
|
| Manganese | 0.019mg | 0.496mg |
|
| Selenium | 37.5µg |
|
|
| Vitamin A | 0IU | 62IU |
|
| Vitamin A RAE | 0µg | 3µg |
|
| Vitamin E | 0.23mg |
|
|
| Vitamin C | 0mg | 0.3mg |
|
| Vitamin B1 | 0.232mg | 0.034mg |
|
| Vitamin B2 | 0.292mg | 0.052mg |
|
| Vitamin B3 | 7.143mg | 0.286mg |
|
| Vitamin B5 | 1.318mg | 0.056mg |
|
| Vitamin B6 | 0.545mg | 0.037mg |
|
| Folate | 15µg | 9µg |
|
| Vitamin B12 | 6.25µg | 0µg |
|
| Tryptophan | 0.254mg | 0.326mg |
|
| Threonine | 1.25mg | 0.683mg |
|
| Isoleucine | 1.354mg | 0.956mg |
|
| Leucine | 2.315mg | 1.572mg |
|
| Lysine | 2.516mg | 1.386mg |
|
| Methionine | 0.796mg | 0.417mg |
|
| Phenylalanine | 1.176mg | 0.924mg |
|
| Valine | 1.407mg | 1.491mg |
|
| Histidine | 0.716mg | 0.515mg |
|
| Cholesterol | 85mg | 0mg |
|
| Saturated Fat | 1g | 3.67g |
|
| Monounsaturated Fat | 0.97g | 6.032g |
|
| Polyunsaturated fat | 0.44g | 8.844g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
105%
4%
Minerals Daily Need Coverage Score
66%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 62mg)
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 85mg)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Ostrich is lower in Saturated Fat (difference - 2.67g)
Which food is lower in glycemic index?
Ostrich is lower in glycemic index (difference - 0)
Which food is cheaper?
Ostrich is cheaper (difference - $2.2)
Which food is richer in vitamins?
Ostrich is relatively richer in vitamins