Potato chips vs. Pumpkin seeds — In-Depth Nutrition Comparison
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The main differences between potato chips and pumpkin seeds
- Potato chips have more vitamin B6, vitamin C, vitamin B3, and vitamin B2; however, pumpkin seeds have more zinc, fiber, magnesium, copper, and iron.
- Daily need coverage for zinc for pumpkin seeds is 84% higher.
- Pumpkin seeds have 104 times less vitamin C than potato chips. Potato chips have 31.1mg of vitamin C, while pumpkin seeds have 0.3mg.
- Pumpkin seeds are lower in saturated fat.
Food types used in this article are Snacks, potato chips, plain, unsalted and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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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 PotassiumPotassium | +38.7% |
| Contains more PhosphorusPhosphorus | +79.3% |
| Contains less SodiumSodium | -55.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +291% |
| Contains more CalciumCalcium | +129.2% |
| Contains more IronIron | +103.1% |
| Contains more CopperCopper | +125.5% |
| Contains more ZincZinc | +845% |
| Contains more ManganeseManganese | +12.7% |
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 | +10266.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +391.2% |
| Contains more Vitamin B2Vitamin B2 | +278.8% |
| Contains more Vitamin B3Vitamin B3 | +1238.1% |
| Contains more Vitamin B5Vitamin B5 | +617.9% |
| Contains more Vitamin B6Vitamin B6 | +1683.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +400% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7 g
Fats:
34.6 g
Carbs:
52.9 g
Water:
1.9 g
Other:
3.6 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more FatsFats | +78.4% |
| Contains more ProteinProtein | +165% |
| Contains more WaterWater | +136.8% |
~equal in
Carbs
~53.75g
~equal in
Other
~3.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
10.96 g
Monounsaturated fat:
Mono. Fat
9.84 g
Polyunsaturated fat:
Poly. Fat
12.17 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains more Mono. FatMonounsaturated fat | +63.1% |
| Contains more Poly. FatPolyunsaturated fat | +37.6% |
| Contains less Sat. FatSaturated fat | -66.5% |
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 Saturated fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 1.09mg | 10.3mg | 84% |
| Vitamin E | 9.11mg | 61% | |
| Fiber | 4.8g | 18.4g | 54% |
| Vitamin B6 | 0.66mg | 0.037mg | 48% |
| Magnesium | 67mg | 262mg | 46% |
| Copper | 0.306mg | 0.69mg | 43% |
| Vitamin C | 31.1mg | 0.3mg | 34% |
| Saturated fat | 10.96g | 3.67g | 33% |
| Fats | 34.6g | 19.4g | 23% |
| Protein | 7g | 18.55g | 23% |
| Histidine | 153mg | 0.515mg | 22% |
| Vitamin B3 | 3.827mg | 0.286mg | 22% |
| Polyunsaturated fat | 12.17g | 8.844g | 22% |
| Iron | 1.63mg | 3.31mg | 21% |
| Vitamin K | 22.1µg | 18% | |
| Selenium | 8.1µg | 15% | |
| Vitamin B2 | 0.197mg | 0.052mg | 11% |
| Vitamin B1 | 0.167mg | 0.034mg | 11% |
| Monounsaturated fat | 9.84g | 6.032g | 10% |
| Potassium | 1275mg | 919mg | 10% |
| Phosphorus | 165mg | 92mg | 10% |
| Folate | 45µg | 9µg | 9% |
| Choline | 37.5mg | 7% | |
| Vitamin B5 | 0.402mg | 0.056mg | 7% |
| Calories | 536kcal | 446kcal | 5% |
| Calcium | 24mg | 55mg | 3% |
| Manganese | 0.44mg | 0.496mg | 2% |
| Carbs | 52.9g | 53.75g | 0% |
| Net carbs | 48.1g | 35.35g | N/A |
| Sugar | 0.22g | N/A | |
| Sodium | 8mg | 18mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.108mg | 0.326mg | 0% |
| Threonine | 0.253mg | 0.683mg | 0% |
| Isoleucine | 0.283mg | 0.956mg | 0% |
| Leucine | 0.419mg | 1.572mg | 0% |
| Lysine | 0.424mg | 1.386mg | 0% |
| Methionine | 0.11mg | 0.417mg | 0% |
| Phenylalanine | 0.31mg | 0.924mg | 0% |
| Valine | 0.392mg | 1.491mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
56%
4%
Minerals Daily Need Coverage Score
53%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 7.29g)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food contains less Sodium?
Potato chips contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Potato chips is lower in glycemic index (difference - 56)
Which food is cheaper?
Potato chips is cheaper (difference - $0.2)
Which food is richer in vitamins?
Potato chips is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)