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  6. Pumpkin vs. Poppy seed

Pumpkin vs. Poppy seed — In-Depth Nutrition Comparison

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A recap on the differences between pumpkin and poppy seed

  • Pumpkin has more vitamin A; however, poppy seed is higher in manganese, copper, calcium, phosphorus, iron, magnesium, fiber, zinc, and vitamin B1.
  • Poppy seed covers your daily manganese needs 286% more than pumpkin.
  • The glycemic index of pumpkin is higher.

Food varieties used in this article are Pumpkin, raw and Spices, poppy seed.

Infographic

Pumpkin vs Poppy seed 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Contains less SodiumSodium -96.2%
Contains more MagnesiumMagnesium +2791.7%
Contains more CalciumCalcium +6747.6%
Contains more PotassiumPotassium +111.5%
Contains more IronIron +1120%
Contains more CopperCopper +1181.1%
Contains more ZincZinc +2368.8%
Contains more PhosphorusPhosphorus +1877.3%
Contains more ManganeseManganese +5265.6%
Contains more SeleniumSelenium +4400%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +67%
Contains more Vitamin B1Vitamin B1 +1608%
Contains more Vitamin B3Vitamin B3 +49.3%
Contains more Vitamin B6Vitamin B6 +304.9%
Contains more FolateFolate +412.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.1mg
~equal in Vitamin B5 ~0.324mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.8mg

All nutrients comparison - raw data values

Nutrient Pumpkin Poppy seed DV% diff.
Manganese 0.125mg 6.707mg 286%
Polyunsaturated fat 0.005g 28.569g 190%
Copper 0.127mg 1.627mg 167%
Calcium 21mg 1438mg 142%
Phosphorus 44mg 870mg 118%
Iron 0.8mg 9.76mg 112%
Magnesium 12mg 347mg 80%
Fiber 0.5g 19.5g 76%
Zinc 0.32mg 7.9mg 69%
Vitamin B1 0.05mg 0.854mg 67%
Fats 0.1g 41.56g 64%
Vitamin A 426µg 0µg 47%
Protein 1g 17.99g 34%
Calories 26kcal 525kcal 25%
Selenium 0.3µg 13.5µg 24%
Saturated fat 0.052g 4.517g 20%
Folate 16µg 82µg 17%
Monounsaturated fat 0.013g 5.982g 15%
Vitamin B6 0.061mg 0.247mg 14%
Potassium 340mg 719mg 11%
Vitamin C 9mg 1mg 9%
Carbs 6.5g 28.13g 7%
Vitamin E 1.06mg 1.77mg 5%
Vitamin B3 0.6mg 0.896mg 2%
Vitamin B2 0.11mg 0.1mg 1%
Vitamin K 1.1µg 0µg 1%
Vitamin B5 0.298mg 0.324mg 1%
Sodium 1mg 26mg 1%
Net carbs 6g 8.63g N/A
Sugar 2.76g 2.99g N/A
Choline 8.2mg 8.8mg 0%
Tryptophan 0.012mg 0.184mg 0%
Threonine 0.029mg 0.686mg 0%
Isoleucine 0.031mg 0.819mg 0%
Leucine 0.046mg 1.321mg 0%
Lysine 0.054mg 0.952mg 0%
Methionine 0.011mg 0.502mg 0%
Phenylalanine 0.032mg 0.758mg 0%
Valine 0.035mg 1.095mg 0%
Histidine 0.016mg 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Contains more WaterWater +1439.5%
Contains more ProteinProtein +1699%
Contains more FatsFats +41460%
Contains more CarbsCarbs +332.8%
Contains more OtherOther +696.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +45915.4%
Contains more Poly. FatPolyunsaturated fat +571280%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.