Pico de gallo vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Significant differences between pico de gallo and pumpkin seeds
- Pico de gallo has more vitamin A; however, pumpkin seeds are richer in iron and calcium.
- Pumpkin seeds cover your daily iron needs 41% more than pico de gallo.
- Pumpkin seeds have 26 times less sodium than pico de gallo. Pico de gallo has 469mg of sodium, while pumpkin seeds have 18mg.
Specific food types used in this comparison are PACE, Pico De Gallo and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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.
| Contains more CalciumCalcium | +∞% |
| Contains more IronIron | +∞% |
| Contains less SodiumSodium | -96.2% |
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 | +1166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 94% | |
| Copper | 0.69mg | 77% | |
| Fiber | 18.4g | 74% | |
| Magnesium | 262mg | 62% | |
| Polyunsaturated fat | 8.844g | 59% | |
| Iron | 0mg | 3.31mg | 41% |
| Protein | 0g | 18.55g | 37% |
| Fats | 0g | 19.4g | 30% |
| Potassium | 919mg | 27% | |
| Manganese | 0.496mg | 22% | |
| Calories | 31kcal | 446kcal | 21% |
| Sodium | 469mg | 18mg | 20% |
| Saturated fat | 0g | 3.67g | 17% |
| Monounsaturated fat | 6.032g | 15% | |
| Carbs | 9.38g | 53.75g | 15% |
| Phosphorus | 92mg | 13% | |
| Calcium | 0mg | 55mg | 6% |
| Vitamin C | 3.8mg | 0.3mg | 4% |
| Vitamin B2 | 0.052mg | 4% | |
| Vitamin B6 | 0.037mg | 3% | |
| Vitamin B1 | 0.034mg | 3% | |
| Vitamin B3 | 0.286mg | 2% | |
| Folate | 9µg | 2% | |
| Vitamin B5 | 0.056mg | 1% | |
| Net carbs | 9.38g | 35.35g | N/A |
| Sugar | 6.25g | N/A | |
| Vitamin A | 3µg | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
0 g
Carbs:
9.38 g
Water:
88 g
Other:
2.62 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1855.6% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +473% |
| Contains more OtherOther | +45% |
