Passion fruit vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between passion fruit and pumpkin seeds

Passion fruit has more vitamin C, vitamin A, and vitamin B3; however, pumpkin seeds have more zinc, copper, magnesium, fiber, iron, and potassium.
Daily need coverage for zinc for pumpkin seeds is 93% higher.
Pumpkin seeds have 100 times less vitamin C than passion fruit. Passion fruit has 30mg of vitamin C, while pumpkin seeds have 0.3mg.
Passion fruit is lower in saturated fat.

Food types used in this article are Passion-fruit, (granadilla), purple, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

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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.

Passion fruit

Pumpkin seeds

Contains more SeleniumSelenium

+∞%

Contains more MagnesiumMagnesium	+803.4%
Contains more CalciumCalcium	+358.3%
Contains more PotassiumPotassium	+164.1%
Contains more IronIron	+106.9%
Contains more CopperCopper	+702.3%
Contains more ZincZinc	+10200%
Contains more PhosphorusPhosphorus	+35.3%
Contains less SodiumSodium	-35.7%

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.

Passion fruit

Pumpkin seeds

Contains more Vitamin CVitamin C	+9900%
Contains more Vitamin AVitamin A	+2033.3%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+150%
Contains more Vitamin B3Vitamin B3	+424.5%
Contains more Vitamin B6Vitamin B6	+170.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+55.6%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	0.1mg	10.3mg	93%
Copper	0.086mg	0.69mg	67%
Polyunsaturated fat	0.411g	8.844g	56%
Magnesium	29mg	262mg	55%
Vitamin C	30mg	0.3mg	33%
Protein	2.2g	18.55g	33%
Fiber	10.4g	18.4g	32%
Fats	0.7g	19.4g	29%
Manganese		0.496mg	22%
Iron	1.6mg	3.31mg	21%
Calories	97kcal	446kcal	17%
Potassium	348mg	919mg	17%
Saturated fat	0.059g	3.67g	16%
Monounsaturated fat	0.086g	6.032g	15%
Carbs	23.38g	53.75g	10%
Vitamin B3	1.5mg	0.286mg	8%
Vitamin A	64µg	3µg	7%
Vitamin B2	0.13mg	0.052mg	6%
Vitamin B6	0.1mg	0.037mg	5%
Calcium	12mg	55mg	4%
Vitamin B1	0mg	0.034mg	3%
Phosphorus	68mg	92mg	3%
Selenium	0.6µg		1%
Choline	7.6mg		1%
Vitamin B5		0.056mg	1%
Vitamin K	0.7µg		1%
Folate	14µg	9µg	1%
Net carbs	12.98g	35.35g	N/A
Sugar	11.2g		N/A
Sodium	28mg	18mg	0%
Vitamin E	0.02mg		0%
Tryptophan		0.326mg	0%
Threonine		0.683mg	0%
Isoleucine		0.956mg	0%
Leucine		1.572mg	0%
Lysine		1.386mg	0%
Methionine		0.417mg	0%
Phenylalanine		0.924mg	0%
Valine		1.491mg	0%
Histidine		0.515mg	0%