Pico de gallo vs. Pumpkin seed — In-Depth Nutrition Comparison
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Significant differences between Pico de gallo and Pumpkin seed
- The amount of Iron, and Calcium in Pumpkin seed is higher than in Pico de gallo.
- Pumpkin seed covers your daily Iron needs 41% more than Pico de gallo.
- Pumpkin seed has 26 times less Sodium than Pico de gallo. Pico de gallo has 469mg of Sodium, while Pumpkin seed has 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
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Calcium
+∞%
Contains
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Iron
+∞%
Contains
less
Sodium
-96.2%
Contains
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Calcium
+∞%
Contains
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Iron
+∞%
Contains
less
Sodium
-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
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Vitamin A
+404.8%
Contains
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Vitamin C
+1166.7%
Contains
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Vitamin A
+404.8%
Contains
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Vitamin C
+1166.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+1855.6%
Contains
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Protein
+∞%
Contains
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Fats
+∞%
Contains
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Carbs
+473%
Contains
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Other
+45%
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
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Water
+1855.6%
Contains
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Protein
+∞%
Contains
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Fats
+∞%
Contains
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Carbs
+473%
Contains
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Other
+45%
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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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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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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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 9.38g | 35.35g |
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| Protein | 0g | 18.55g |
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| Fats | 0g | 19.4g |
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| Carbs | 9.38g | 53.75g |
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| Calories | 31kcal | 446kcal |
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| Sugar | 6.25g |
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| Fiber | 18.4g |
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| Calcium | 0mg | 55mg |
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| Iron | 0mg | 3.31mg |
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| Magnesium | 262mg |
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| Phosphorus | 92mg |
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| Potassium | 919mg |
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| Sodium | 469mg | 18mg |
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| Zinc | 10.3mg |
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| Copper | 0.69mg |
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| Manganese | 0.496mg |
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| Vitamin A | 313IU | 62IU |
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| Vitamin A RAE | 3µg |
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| Vitamin C | 3.8mg | 0.3mg |
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| Vitamin B1 | 0.034mg |
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| Vitamin B2 | 0.052mg |
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| Vitamin B3 | 0.286mg |
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| Vitamin B5 | 0.056mg |
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| Vitamin B6 | 0.037mg |
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| Folate | 9µg |
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| Tryptophan | 0.326mg |
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| Threonine | 0.683mg |
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| Isoleucine | 0.956mg |
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| Leucine | 1.572mg |
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| Lysine | 1.386mg |
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| Methionine | 0.417mg |
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| Phenylalanine | 0.924mg |
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| Valine | 1.491mg |
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| Histidine | 0.515mg |
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| Saturated Fat | 0g | 3.67g |
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| Monounsaturated Fat | 6.032g |
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| Polyunsaturated fat | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
3%
4%
Minerals Daily Need Coverage Score
6%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 451mg)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seed is relatively richer in vitamins
Which food is lower in Saturated Fat?
Pico de gallo is lower in Saturated Fat (difference - 3.67g)
Which food is lower in glycemic index?
Pico de gallo is lower in glycemic index (difference - 0)
Which food is cheaper?
Pico de gallo is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)