Potato chips vs. Pumpkin seed — In-Depth Nutrition Comparison
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The main differences between Potato chips and Pumpkin seed
- Potato chips has more Vitamin B6, Vitamin C, Vitamin B3, and Vitamin B2, however, Pumpkin seed has more Zinc, Fiber, Magnesium, Copper, and Iron.
- Daily need coverage for Zinc from Pumpkin seed is 84% higher.
- Pumpkin seed has 104 times less Vitamin C than Potato chips. Potato chips has 31.1mg of Vitamin C, while Pumpkin seed has 0.3mg.
- Pumpkin seed is 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.
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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Phosphorus
+79.3%
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Potassium
+38.7%
Contains
less
Sodium
-55.6%
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Calcium
+129.2%
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Iron
+103.1%
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Magnesium
+291%
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Zinc
+845%
Contains
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Copper
+125.5%
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Manganese
+12.7%
Contains
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Phosphorus
+79.3%
Contains
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Potassium
+38.7%
Contains
less
Sodium
-55.6%
Contains
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Calcium
+129.2%
Contains
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Iron
+103.1%
Contains
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Magnesium
+291%
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Zinc
+845%
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Copper
+125.5%
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Manganese
+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
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Vitamin C
+10266.7%
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Vitamin B1
+391.2%
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Vitamin B2
+278.8%
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Vitamin B3
+1238.1%
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Vitamin B5
+617.9%
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Vitamin B6
+1683.8%
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Folate
+400%
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Vitamin A
+∞%
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Vitamin C
+10266.7%
Contains
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Vitamin B1
+391.2%
Contains
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Vitamin B2
+278.8%
Contains
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Vitamin B3
+1238.1%
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Vitamin B5
+617.9%
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Vitamin B6
+1683.8%
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Folate
+400%
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Vitamin A
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+78.4%
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Protein
+165%
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Water
+136.8%
Equal in Carbs - 53.75
Equal in Other - 3.8
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
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Fats
+78.4%
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Protein
+165%
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Water
+136.8%
Equal in Carbs - 53.75
Equal in Other - 3.8
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+63.1%
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Polyunsaturated fat
+37.6%
Contains
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Saturated Fat
-66.5%
Saturated Fat:
10.96 g
Monounsaturated Fat:
9.84 g
Polyunsaturated fat:
12.17 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
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Monounsaturated Fat
+63.1%
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Polyunsaturated fat
+37.6%
Contains
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Saturated 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 | |
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Opinion |
| Net carbs | 48.1g | 35.35g |
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| Protein | 7g | 18.55g |
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| Fats | 34.6g | 19.4g |
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| Carbs | 52.9g | 53.75g |
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| Calories | 536kcal | 446kcal |
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| Sugar | 0.22g |
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| Fiber | 4.8g | 18.4g |
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| Calcium | 24mg | 55mg |
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| Iron | 1.63mg | 3.31mg |
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| Magnesium | 67mg | 262mg |
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| Phosphorus | 165mg | 92mg |
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| Potassium | 1275mg | 919mg |
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| Sodium | 8mg | 18mg |
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| Zinc | 1.09mg | 10.3mg |
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| Copper | 0.306mg | 0.69mg |
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| Manganese | 0.44mg | 0.496mg |
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| Selenium | 8.1µg |
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| Vitamin A | 0IU | 62IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 9.11mg |
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| Vitamin C | 31.1mg | 0.3mg |
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| Vitamin B1 | 0.167mg | 0.034mg |
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| Vitamin B2 | 0.197mg | 0.052mg |
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| Vitamin B3 | 3.827mg | 0.286mg |
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| Vitamin B5 | 0.402mg | 0.056mg |
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| Vitamin B6 | 0.66mg | 0.037mg |
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| Folate | 45µg | 9µg |
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| Vitamin K | 22.1µg |
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| Tryptophan | 0.108mg | 0.326mg |
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| Threonine | 0.253mg | 0.683mg |
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| Isoleucine | 0.283mg | 0.956mg |
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| Leucine | 0.419mg | 1.572mg |
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| Lysine | 0.424mg | 1.386mg |
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| Methionine | 0.11mg | 0.417mg |
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| Phenylalanine | 0.31mg | 0.924mg |
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| Valine | 0.392mg | 1.491mg |
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| Histidine | 153mg | 0.515mg |
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| Saturated Fat | 10.96g | 3.67g |
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| Monounsaturated Fat | 9.84g | 6.032g |
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| Polyunsaturated fat | 12.17g | 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
59%
4%
Minerals Daily Need Coverage Score
53%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 7.29g)
Which food is richer in minerals?
Pumpkin seed 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)