Jalapeño vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Important differences between jalapeño and pumpkin seeds
- Jalapeño has more vitamin C, vitamin B6, and vitamin A; however, pumpkin seeds have more zinc, copper, fiber, magnesium, iron, and potassium.
- Jalapeño's daily need coverage for vitamin C is 131% more.
- Jalapeño has 17 times more vitamin A than pumpkin seeds. Jalapeño has 1078IU of vitamin A, while pumpkin seeds have 62IU.
- Jalapeño is lower in saturated fat.
The food varieties used in the comparison are Peppers, jalapeno, 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.
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1646.7% |
| Contains more CalciumCalcium | +358.3% |
| Contains more PotassiumPotassium | +270.6% |
| Contains more IronIron | +1224% |
| Contains more CopperCopper | +1400% |
| Contains more ZincZinc | +7257.1% |
| Contains more PhosphorusPhosphorus | +253.8% |
| Contains more ManganeseManganese | +411.3% |
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 CVitamin C | +39433.3% |
| Contains more Vitamin AVitamin A | +1700% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17.6% |
| Contains more Vitamin B2Vitamin B2 | +34.6% |
| Contains more Vitamin B3Vitamin B3 | +347.6% |
| Contains more Vitamin B5Vitamin B5 | +462.5% |
| Contains more Vitamin B6Vitamin B6 | +1032.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.37 g
Carbs:
6.5 g
Water:
91.69 g
Other:
0.53 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1937.6% |
| Contains more ProteinProtein | +1938.5% |
| Contains more FatsFats | +5143.2% |
| Contains more CarbsCarbs | +726.9% |
| Contains more OtherOther | +617% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.092 g
Monounsaturated fat:
Mono. Fat
0.029 g
Polyunsaturated fat:
Poly. Fat
0.112 g
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 | -97.5% |
| Contains more Mono. FatMonounsaturated fat | +20700% |
| Contains more Poly. FatPolyunsaturated fat | +7796.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 118.6mg | 0.3mg | 131% |
| Zinc | 0.14mg | 10.3mg | 92% |
| Copper | 0.046mg | 0.69mg | 72% |
| Fiber | 2.8g | 18.4g | 62% |
| Magnesium | 15mg | 262mg | 59% |
| Polyunsaturated fat | 0.112g | 8.844g | 58% |
| Iron | 0.25mg | 3.31mg | 38% |
| Protein | 0.91g | 18.55g | 35% |
| Fats | 0.37g | 19.4g | 29% |
| Vitamin B6 | 0.419mg | 0.037mg | 29% |
| Vitamin E | 3.58mg | 24% | |
| Calories | 29kcal | 446kcal | 21% |
| Potassium | 248mg | 919mg | 20% |
| Manganese | 0.097mg | 0.496mg | 17% |
| Saturated fat | 0.092g | 3.67g | 16% |
| Carbs | 6.5g | 53.75g | 16% |
| Monounsaturated fat | 0.029g | 6.032g | 15% |
| Vitamin K | 18.5µg | 15% | |
| Phosphorus | 26mg | 92mg | 9% |
| Vitamin A | 54µg | 3µg | 6% |
| Vitamin B3 | 1.28mg | 0.286mg | 6% |
| Folate | 27µg | 9µg | 5% |
| Vitamin B5 | 0.315mg | 0.056mg | 5% |
| Calcium | 12mg | 55mg | 4% |
| Fructose | 2.63g | 3% | |
| Choline | 7.5mg | 1% | |
| Vitamin B2 | 0.07mg | 0.052mg | 1% |
| Vitamin B1 | 0.04mg | 0.034mg | 1% |
| Selenium | 0.4µg | 1% | |
| Sodium | 3mg | 18mg | 1% |
| Net carbs | 3.7g | 35.35g | N/A |
| Sugar | 4.12g | N/A | |
| 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% | |
| Omega-3 - ALA | 0.05g | N/A | |
| Omega-6 - Linoleic acid | 0.062g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
55%
4%
Minerals Daily Need Coverage Score
9%
103%
Comparison summary
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 4.12g)
Which food contains less Sodium?
Jalapeño contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Jalapeño is lower in Saturated fat (difference - 3.578g)
Which food is lower in glycemic index?
Jalapeño is lower in glycemic index (difference - 32)
Which food is cheaper?
Jalapeño is cheaper (difference - $1.4)
Which food is richer in vitamins?
Jalapeño is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)