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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.

Infographic

Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
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 +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.
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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
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 +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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 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 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
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 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 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.
Potato chips Pumpkin seeds
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Potato chips Pumpkin seeds 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?

ok
ok
is better in case of low diet
Potato chips Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Potato chips
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
53%
Potato chips
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 7.29g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food contains less Sodium?
Potato chips
Potato chips contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Potato chips
Potato chips is lower in glycemic index (difference - 56)
Which food is cheaper?
Potato chips
Potato chips is cheaper (difference - $0.2)
Which food is richer in vitamins?
Potato chips
Potato chips is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.