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.
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 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% |
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 | +20233.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +92.6% |
| Contains more Vitamin B3Vitamin B3 | +30% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.76 g
Fats:
0.04 g
Carbs:
9.62 g
Water:
89.1 g
Other:
0.48 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1880% |
| Contains more ProteinProtein | +2340.8% |
| Contains more FatsFats | +48400% |
| Contains more CarbsCarbs | +458.7% |
| Contains more OtherOther | +691.7% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
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% |
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
18%
4%
Minerals Daily Need Coverage Score
6%
103%
Comparison summary
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seeds is relatively richer in vitamins
Which food contains less Sodium?
Pomelo contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Pomelo is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Pomelo is lower in glycemic index (difference - 78)
Which food is cheaper?
Pomelo is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)