Pomelo vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are pomelo and pumpkin seeds different?

Pomelo is richer in vitamin C, while pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, manganese, potassium, phosphorus, and calcium.
Pumpkin seeds cover your daily need for zinc, 93% more than pomelo.
Pomelo contains 203 times more vitamin C than pumpkin seeds. Pomelo contains 61mg of vitamin C, while pumpkin seeds contain 0.3mg.

Pummelo, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types were used in this article.

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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.

Pomelo

Pumpkin seeds

Contains less SodiumSodium

-94.4%

Contains more MagnesiumMagnesium	+4266.7%
Contains more CalciumCalcium	+1275%
Contains more PotassiumPotassium	+325.5%
Contains more IronIron	+2909.1%
Contains more CopperCopper	+1337.5%
Contains more ZincZinc	+12775%
Contains more PhosphorusPhosphorus	+441.2%
Contains more ManganeseManganese	+2817.6%

~equal in Selenium ~µg

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.

Pomelo

Pumpkin seeds

Contains more Vitamin CVitamin C

+20233.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+92.6%
Contains more Vitamin B3Vitamin B3	+30%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.034mg

~equal in Vitamin B6 ~0.037mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	0.08mg	10.3mg	93%
Copper	0.048mg	0.69mg	71%
Fiber	1g	18.4g	70%
Vitamin C	61mg	0.3mg	67%
Magnesium	6mg	262mg	61%
Polyunsaturated fat		8.844g	59%
Iron	0.11mg	3.31mg	40%
Protein	0.76g	18.55g	36%
Fats	0.04g	19.4g	30%
Manganese	0.017mg	0.496mg	21%
Potassium	216mg	919mg	21%
Calories	38kcal	446kcal	20%
Saturated fat		3.67g	17%
Carbs	9.62g	53.75g	15%
Monounsaturated fat		6.032g	15%
Phosphorus	17mg	92mg	11%
Calcium	4mg	55mg	5%
Vitamin B2	0.027mg	0.052mg	2%
Folate		9µg	2%
Sodium	1mg	18mg	1%
Vitamin B5		0.056mg	1%
Net carbs	8.62g	35.35g	N/A
Vitamin A	0µg	3µg	0%
Vitamin B1	0.034mg	0.034mg	0%
Vitamin B3	0.22mg	0.286mg	0%
Vitamin B6	0.036mg	0.037mg	0%
Tryptophan		0.326mg	0%
Threonine		0.683mg	0%
Isoleucine		0.956mg	0%
Leucine		1.572mg	0%
Lysine		1.386mg	0%
Methionine		0.417mg	0%
Phenylalanine		0.924mg	0%
Valine		1.491mg	0%
Histidine		0.515mg	0%