Poblano vs. Pumpkin seed — In-Depth Nutrition Comparison
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Differences between Poblano and Pumpkin seed
- Poblano has more Vitamin B6, Vitamin B2, Vitamin A RAE, Iron, Potassium, Vitamin B5, Vitamin B3, and Manganese, while Pumpkin seed has more Zinc, and Magnesium.
- Poblano's daily need coverage for Vitamin B6 is 269% higher.
- Pumpkin seed contains 341 times less Vitamin A RAE than Poblano. Poblano contains 1022µg of Vitamin A RAE, while Pumpkin seed contains 3µg.
The food types used in this comparison are Peppers, ancho, dried 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
+10.9%
Contains
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Iron
+230.2%
Contains
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Phosphorus
+118.5%
Contains
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Potassium
+162.4%
Contains
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Manganese
+157.9%
Contains
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Magnesium
+131.9%
Contains
less
Sodium
-58.1%
Contains
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Zinc
+625.4%
Contains
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Copper
+35.8%
Equal in Calcium - 55
Contains
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Calcium
+10.9%
Contains
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Iron
+230.2%
Contains
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Phosphorus
+118.5%
Contains
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Potassium
+162.4%
Contains
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Manganese
+157.9%
Contains
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Magnesium
+131.9%
Contains
less
Sodium
-58.1%
Contains
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Zinc
+625.4%
Contains
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Copper
+35.8%
Equal in Calcium - 55
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
+32864.5%
Contains
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Vitamin C
+566.7%
Contains
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Vitamin B1
+426.5%
Contains
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Vitamin B2
+4236.5%
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Vitamin B3
+2138.8%
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Vitamin B5
+3458.9%
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Vitamin B6
+9454.1%
Contains
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Folate
+666.7%
Contains
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Vitamin A
+32864.5%
Contains
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Vitamin C
+566.7%
Contains
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Vitamin B1
+426.5%
Contains
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Vitamin B2
+4236.5%
Contains
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Vitamin B3
+2138.8%
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Vitamin B5
+3458.9%
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Vitamin B6
+9454.1%
Contains
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Folate
+666.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+402.9%
Contains
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Other
+55%
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Protein
+56.4%
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Fats
+136.6%
Equal in Carbs - 53.75
Protein:
11.86 g
Fats:
8.2 g
Carbs:
51.42 g
Water:
22.63 g
Other:
5.89 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
+402.9%
Contains
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Other
+55%
Contains
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Protein
+56.4%
Contains
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Fats
+136.6%
Equal in Carbs - 53.75
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-77.7%
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Monounsaturated Fat
+1126%
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Polyunsaturated fat
+96.1%
Saturated Fat:
0.82 g
Monounsaturated Fat:
0.492 g
Polyunsaturated fat:
4.511 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
less
Saturated Fat
-77.7%
Contains
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Monounsaturated Fat
+1126%
Contains
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Polyunsaturated fat
+96.1%
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 Sodium |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 29.82g | 35.35g |
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| Protein | 11.86g | 18.55g |
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| Fats | 8.2g | 19.4g |
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| Carbs | 51.42g | 53.75g |
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| Calories | 281kcal | 446kcal |
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| Fiber | 21.6g | 18.4g |
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| Calcium | 61mg | 55mg |
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| Iron | 10.93mg | 3.31mg |
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| Magnesium | 113mg | 262mg |
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| Phosphorus | 201mg | 92mg |
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| Potassium | 2411mg | 919mg |
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| Sodium | 43mg | 18mg |
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| Zinc | 1.42mg | 10.3mg |
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| Copper | 0.508mg | 0.69mg |
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| Manganese | 1.279mg | 0.496mg |
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| Selenium | 2.9µg |
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| Vitamin A | 20438IU | 62IU |
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| Vitamin A RAE | 1022µg | 3µg |
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| Vitamin C | 2mg | 0.3mg |
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| Vitamin B1 | 0.179mg | 0.034mg |
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| Vitamin B2 | 2.255mg | 0.052mg |
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| Vitamin B3 | 6.403mg | 0.286mg |
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| Vitamin B5 | 1.993mg | 0.056mg |
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| Vitamin B6 | 3.535mg | 0.037mg |
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| Folate | 69µg | 9µg |
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| Tryptophan | 0.155mg | 0.326mg |
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| Threonine | 0.425mg | 0.683mg |
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| Isoleucine | 0.373mg | 0.956mg |
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| Leucine | 0.605mg | 1.572mg |
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| Lysine | 0.515mg | 1.386mg |
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| Methionine | 0.142mg | 0.417mg |
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| Phenylalanine | 0.361mg | 0.924mg |
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| Valine | 0.489mg | 1.491mg |
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| Histidine | 0.232mg | 0.515mg |
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| Saturated Fat | 0.82g | 3.67g |
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| Monounsaturated Fat | 0.492g | 6.032g |
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| Polyunsaturated fat | 4.511g | 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
242%
4%
Minerals Daily Need Coverage Score
120%
103%
Comparison summary
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 25mg)
Which food is cheaper?
Pumpkin seed is cheaper (difference - $4.8)
Which food is lower in Saturated Fat?
Poblano is lower in Saturated Fat (difference - 2.85g)
Which food is lower in glycemic index?
Poblano is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)