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  6. Poblano vs. Pumpkin seeds

Poblano vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between poblano and pumpkin seeds

  • Poblano has more vitamin A, vitamin B6, vitamin B2, iron, potassium, vitamin B5, vitamin B3, and manganese, while pumpkin seeds have more zinc and magnesium.
  • Poblano's daily need coverage for vitamin A is 408% higher.
  • Pumpkin seeds contain 96 times less vitamin B6 than poblano. Poblano contains 3.535mg of vitamin B6, while pumpkin seeds contain 0.037mg.

The food types used in this comparison are Peppers, ancho, dried and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
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 more PotassiumPotassium +162.4%
Contains more IronIron +230.2%
Contains more PhosphorusPhosphorus +118.5%
Contains more ManganeseManganese +157.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +131.9%
Contains more CopperCopper +35.8%
Contains more ZincZinc +625.4%
Contains less SodiumSodium -58.1%
~equal in Calcium ~55mg

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 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 +566.7%
Contains more Vitamin AVitamin A +33966.7%
Contains more Vitamin B1Vitamin B1 +426.5%
Contains more Vitamin B2Vitamin B2 +4236.5%
Contains more Vitamin B3Vitamin B3 +2138.8%
Contains more Vitamin B5Vitamin B5 +3458.9%
Contains more Vitamin B6Vitamin B6 +9454.1%
Contains more FolateFolate +666.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Poblano Pumpkin seeds DV% diff.
Vitamin B6 3.535mg 0.037mg 269%
Vitamin B2 2.255mg 0.052mg 169%
Vitamin A 1022µg 3µg 113%
Iron 10.93mg 3.31mg 95%
Zinc 1.42mg 10.3mg 81%
Potassium 2411mg 919mg 44%
Vitamin B5 1.993mg 0.056mg 39%
Vitamin B3 6.403mg 0.286mg 38%
Magnesium 113mg 262mg 35%
Manganese 1.279mg 0.496mg 34%
Polyunsaturated fat 4.511g 8.844g 29%
Copper 0.508mg 0.69mg 20%
Fats 8.2g 19.4g 17%
Phosphorus 201mg 92mg 16%
Folate 69µg 9µg 15%
Monounsaturated fat 0.492g 6.032g 14%
Protein 11.86g 18.55g 13%
Fiber 21.6g 18.4g 13%
Saturated fat 0.82g 3.67g 13%
Vitamin B1 0.179mg 0.034mg 12%
Calories 281kcal 446kcal 8%
Selenium 2.9µg 5%
Vitamin C 2mg 0.3mg 2%
Sodium 43mg 18mg 1%
Calcium 61mg 55mg 1%
Carbs 51.42g 53.75g 1%
Net carbs 29.82g 35.35g N/A
Tryptophan 0.155mg 0.326mg 0%
Threonine 0.425mg 0.683mg 0%
Isoleucine 0.373mg 0.956mg 0%
Leucine 0.605mg 1.572mg 0%
Lysine 0.515mg 1.386mg 0%
Methionine 0.142mg 0.417mg 0%
Phenylalanine 0.361mg 0.924mg 0%
Valine 0.489mg 1.491mg 0%
Histidine 0.232mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 +402.9%
Contains more OtherOther +55%
Contains more ProteinProtein +56.4%
Contains more FatsFats +136.6%
~equal in Carbs ~53.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 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 -77.7%
Contains more Mono. FatMonounsaturated fat +1126%
Contains more Poly. FatPolyunsaturated fat +96.1%

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.