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  6. Papadum vs. Pumpkin seeds

Papadum vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between papadum and pumpkin seeds

  • Papadum has more iron, folate, manganese, phosphorus, copper, vitamin B1, vitamin B6, and vitamin B5, while pumpkin seeds have more zinc.
  • Papadum covers your daily need for sodium, 75% more than pumpkin seeds.
  • Papadum contains 24 times more folate than pumpkin seeds. While papadum contains 219µg of folate, pumpkin seeds contain only 9µg.
  • The amount of sodium in pumpkin seeds 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 seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
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 +160%
Contains more IronIron +135.6%
Contains more CopperCopper +44.6%
Contains more PhosphorusPhosphorus +318.5%
Contains more ManganeseManganese +214.9%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +202.9%
Contains less SodiumSodium -99%
~equal in Magnesium ~262mg
~equal in Potassium ~919mg

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.
Papadum
Papadum
10
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 0% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
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% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +714.7%
Contains more Vitamin B2Vitamin B2 +396.2%
Contains more Vitamin B3Vitamin B3 +414.7%
Contains more Vitamin B5Vitamin B5 +1537.5%
Contains more Vitamin B6Vitamin B6 +670.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2333.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Pumpkin seeds DV% diff.
Sodium 1745mg 18mg 75%
Zinc 3.4mg 10.3mg 63%
Iron 7.8mg 3.31mg 56%
Folate 219µg 9µg 53%
Polyunsaturated fat 1.148g 8.844g 51%
Manganese 1.562mg 0.496mg 46%
Phosphorus 385mg 92mg 42%
Copper 0.998mg 0.69mg 34%
Fats 3.25g 19.4g 25%
Vitamin B1 0.277mg 0.034mg 20%
Vitamin B6 0.285mg 0.037mg 19%
Vitamin B5 0.917mg 0.056mg 17%
Vitamin B2 0.258mg 0.052mg 16%
Selenium 8.3µg 15%
Monounsaturated fat 0.532g 6.032g 14%
Protein 25.56g 18.55g 14%
Saturated fat 1.084g 3.67g 12%
Calcium 143mg 55mg 9%
Vitamin B3 1.472mg 0.286mg 7%
Calories 371kcal 446kcal 4%
Carbs 59.87g 53.75g 2%
Potassium 1000mg 919mg 2%
Magnesium 271mg 262mg 2%
Fiber 18.6g 18.4g 1%
Vitamin A 13µg 3µg 1%
Cholesterol 4mg 0mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 41.27g 35.35g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Tryptophan 0.266mg 0.326mg 0%
Threonine 0.886mg 0.683mg 0%
Isoleucine 1.303mg 0.956mg 0%
Leucine 2.115mg 1.572mg 0%
Lysine 1.695mg 1.386mg 0%
Methionine 0.372mg 0.417mg 0%
Phenylalanine 1.491mg 0.924mg 0%
Valine 1.434mg 1.491mg 0%
Histidine 0.715mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +37.8%
Contains more CarbsCarbs +11.4%
Contains more OtherOther +106.1%
Contains more FatsFats +496.9%
Contains more WaterWater +28.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 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 less Sat. FatSaturated fat -70.5%
Contains more Mono. FatMonounsaturated fat +1033.8%
Contains more Poly. FatPolyunsaturated fat +670.4%

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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 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.