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Papadum vs. Pumpkin seed — In-Depth Nutrition Comparison

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Summary of differences between Papadum and Pumpkin seed

  • Papadum has more Iron, Folate, Manganese, Phosphorus, Copper, Vitamin B1, Vitamin B6, and Vitamin B5, while Pumpkin seed has more Zinc.
  • Papadum covers your daily need of Sodium 75% more than Pumpkin seed.
  • Papadum contains 24 times more Folate than Pumpkin seed. While Papadum contains 219µg of Folate, Pumpkin seed contains only 9µg.
  • The amount of Sodium in Pumpkin seed is lower.

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

Infographic

Papadum 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 more Calcium +160%
Contains more Iron +135.6%
Contains more Phosphorus +318.5%
Contains more Copper +44.6%
Contains more Manganese +214.9%
Contains less Sodium -99%
Contains more Zinc +202.9%
Equal in Magnesium - 262
Equal in Potassium - 919
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 293% 194% 166% 89% 228% 93% 333% 204% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +160%
Contains more Iron +135.6%
Contains more Phosphorus +318.5%
Contains more Copper +44.6%
Contains more Manganese +214.9%
Contains less Sodium -99%
Contains more Zinc +202.9%
Equal in Magnesium - 262
Equal in Potassium - 919

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 +714.7%
Contains more Vitamin B2 +396.2%
Contains more Vitamin B3 +414.7%
Contains more Vitamin B5 +1537.5%
Contains more Vitamin B6 +670.3%
Contains more Folate +2333.3%
Contains more Vitamin A +24%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 0% 70% 60% 28% 56% 66% 165% 0% 1%
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 B1 +714.7%
Contains more Vitamin B2 +396.2%
Contains more Vitamin B3 +414.7%
Contains more Vitamin B5 +1537.5%
Contains more Vitamin B6 +670.3%
Contains more Folate +2333.3%
Contains more Vitamin A +24%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +37.8%
Contains more Carbs +11.4%
Contains more Other +106.1%
Contains more Fats +496.9%
Contains more Water +28.9%
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 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 Protein +37.8%
Contains more Carbs +11.4%
Contains more Other +106.1%
Contains more Fats +496.9%
Contains more Water +28.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -70.5%
Contains more Monounsaturated Fat +1033.8%
Contains more Polyunsaturated fat +670.4%
39% 19% 42%
Saturated Fat: 1.084 g
Monounsaturated Fat: 0.532 g
Polyunsaturated fat: 1.148 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -70.5%
Contains more Monounsaturated Fat +1033.8%
Contains more Polyunsaturated fat +670.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papadum Pumpkin seed Opinion
Net carbs 41.27g 35.35g Papadum
Protein 25.56g 18.55g Papadum
Fats 3.25g 19.4g Pumpkin seed
Carbs 59.87g 53.75g Papadum
Calories 371kcal 446kcal Pumpkin seed
Fiber 18.6g 18.4g Papadum
Calcium 143mg 55mg Papadum
Iron 7.8mg 3.31mg Papadum
Magnesium 271mg 262mg Papadum
Phosphorus 385mg 92mg Papadum
Potassium 1000mg 919mg Papadum
Sodium 1745mg 18mg Pumpkin seed
Zinc 3.4mg 10.3mg Pumpkin seed
Copper 0.998mg 0.69mg Papadum
Manganese 1.562mg 0.496mg Papadum
Selenium 8.3µg Papadum
Vitamin A 50IU 62IU Pumpkin seed
Vitamin A RAE 13µg 3µg Papadum
Vitamin E 0.05mg Papadum
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.277mg 0.034mg Papadum
Vitamin B2 0.258mg 0.052mg Papadum
Vitamin B3 1.472mg 0.286mg Papadum
Vitamin B5 0.917mg 0.056mg Papadum
Vitamin B6 0.285mg 0.037mg Papadum
Folate 219µg 9µg Papadum
Vitamin K 0.4µg Papadum
Tryptophan 0.266mg 0.326mg Pumpkin seed
Threonine 0.886mg 0.683mg Papadum
Isoleucine 1.303mg 0.956mg Papadum
Leucine 2.115mg 1.572mg Papadum
Lysine 1.695mg 1.386mg Papadum
Methionine 0.372mg 0.417mg Pumpkin seed
Phenylalanine 1.491mg 0.924mg Papadum
Valine 1.434mg 1.491mg Pumpkin seed
Histidine 0.715mg 0.515mg Papadum
Cholesterol 4mg 0mg Pumpkin seed
Saturated Fat 1.084g 3.67g Papadum
Monounsaturated Fat 0.532g 6.032g Pumpkin seed
Polyunsaturated fat 1.148g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papadum 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
37%
Papadum
4%
Pumpkin seed
Minerals Daily Need Coverage Score
168%
Papadum
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 1727mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Papadum
Papadum is lower in Saturated Fat (difference - 2.586g)
Which food is lower in glycemic index?
Papadum
Papadum is lower in glycemic index (difference - 46)
Which food is cheaper?
Papadum
Papadum is cheaper (difference - $2.2)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is richer in vitamins?
Papadum
Papadum is relatively richer in vitamins

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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.