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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.

Infographic

Jalapeño vs Pumpkin seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
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 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.
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 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
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 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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 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 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
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 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 -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.
Jalapeño Pumpkin seeds
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jalapeño Pumpkin seeds 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?

ok
ok
is better in case of low diet
Jalapeño Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
55%
Jalapeño
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
9%
Jalapeño
103%
Pumpkin seeds

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 4.12g)
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Jalapeño
Jalapeño is lower in Saturated fat (difference - 3.578g)
Which food is lower in glycemic index?
Jalapeño
Jalapeño is lower in glycemic index (difference - 32)
Which food is cheaper?
Jalapeño
Jalapeño is cheaper (difference - $1.4)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.