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  6. Piña colada vs. Pumpkin seeds

Piña colada vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between piña colada and pumpkin seeds

  • Piña colada has more vitamin C; however, pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, potassium, and phosphorus.
  • Pumpkin seeds cover your daily zinc needs 92% more than piña colada.
  • Pumpkin seeds have 16 times less vitamin C than piña colada. Piña colada has 4.9mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Piña colada contains less saturated fat.

Specific food types used in this comparison are Alcoholic beverage, pina colada, prepared-from-recipe and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Piña colada vs Pumpkin seeds infographic
Infographic link

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 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
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 -66.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +3175%
Contains more CalciumCalcium +587.5%
Contains more PotassiumPotassium +1194.4%
Contains more IronIron +1476.2%
Contains more CopperCopper +773.4%
Contains more ZincZinc +7823.1%
Contains more PhosphorusPhosphorus +1214.3%
~equal in Manganese ~0.496mg

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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
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 +1533.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +21.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin B2Vitamin B2 +205.9%
Contains more Vitamin B3Vitamin B3 +142.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.056mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Piña colada Pumpkin seeds DV% diff.
Zinc 0.13mg 10.3mg 92%
Fiber 0.3g 18.4g 72%
Copper 0.079mg 0.69mg 68%
Magnesium 8mg 262mg 60%
Polyunsaturated fat 0.033g 8.844g 59%
Iron 0.21mg 3.31mg 39%
Protein 0.42g 18.55g 36%
Fats 1.88g 19.4g 27%
Potassium 71mg 919mg 25%
Monounsaturated fat 0.082g 6.032g 15%
Calories 174kcal 446kcal 14%
Phosphorus 7mg 92mg 12%
Carbs 22.66g 53.75g 10%
Saturated fat 1.636g 3.67g 9%
Calcium 8mg 55mg 5%
Vitamin C 4.9mg 0.3mg 5%
Vitamin B2 0.017mg 0.052mg 3%
Folate 12µg 9µg 1%
Vitamin B6 0.045mg 0.037mg 1%
Vitamin B3 0.118mg 0.286mg 1%
Selenium 0.7µg 1%
Sodium 6mg 18mg 1%
Manganese 0.528mg 0.496mg 1%
Net carbs 22.36g 35.35g N/A
Sugar 22.33g N/A
Vitamin E 0.02mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B1 0.029mg 0.034mg 0%
Vitamin B5 0.061mg 0.056mg 0%
Vitamin K 0.1µg 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
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 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 +1344.2%
Contains more OtherOther +164.5%
Contains more ProteinProtein +4316.7%
Contains more FatsFats +931.9%
Contains more CarbsCarbs +137.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 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 -55.4%
Contains more Mono. FatMonounsaturated fat +7256.1%
Contains more Poly. FatPolyunsaturated fat +26700%

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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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.