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  6. Pumpkin vs. Pumpkin seeds

Pumpkin vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on differences between pumpkin and pumpkin seeds

  • Pumpkin has more vitamin A and vitamin C; however, pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, potassium, and manganese.
  • Pumpkin covers your daily vitamin A needs 169% more than pumpkin seeds.
  • Pumpkin seeds contain 30 times less vitamin C than pumpkin. Pumpkin contains 9mg of vitamin C, while pumpkin seeds contain 0.3mg.
  • Pumpkin has less saturated fat.

Food varieties used in this article are Pumpkin, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Pumpkin 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 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -94.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2083.3%
Contains more CalciumCalcium +161.9%
Contains more PotassiumPotassium +170.3%
Contains more IronIron +313.8%
Contains more CopperCopper +443.3%
Contains more ZincZinc +3118.8%
Contains more PhosphorusPhosphorus +109.1%
Contains more ManganeseManganese +296.8%

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.
Pumpkin
Pumpkin
11
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +14100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B3Vitamin B3 +109.8%
Contains more Vitamin B5Vitamin B5 +432.1%
Contains more Vitamin B6Vitamin B6 +64.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +77.8%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Pumpkin seeds DV% diff.
Zinc 0.32mg 10.3mg 91%
Fiber 0.5g 18.4g 72%
Copper 0.127mg 0.69mg 63%
Magnesium 12mg 262mg 60%
Polyunsaturated fat 0.005g 8.844g 59%
Vitamin A 426µg 3µg 47%
Protein 1g 18.55g 35%
Iron 0.8mg 3.31mg 31%
Fats 0.1g 19.4g 30%
Calories 26kcal 446kcal 21%
Potassium 340mg 919mg 17%
Saturated fat 0.052g 3.67g 16%
Carbs 6.5g 53.75g 16%
Manganese 0.125mg 0.496mg 16%
Monounsaturated fat 0.013g 6.032g 15%
Vitamin C 9mg 0.3mg 10%
Phosphorus 44mg 92mg 7%
Vitamin E 1.06mg 7%
Vitamin B5 0.298mg 0.056mg 5%
Vitamin B2 0.11mg 0.052mg 4%
Calcium 21mg 55mg 3%
Folate 16µg 9µg 2%
Vitamin B3 0.6mg 0.286mg 2%
Vitamin B6 0.061mg 0.037mg 2%
Choline 8.2mg 1%
Vitamin B1 0.05mg 0.034mg 1%
Vitamin K 1.1µg 1%
Selenium 0.3µg 1%
Sodium 1mg 18mg 1%
Net carbs 6g 35.35g N/A
Sugar 2.76g N/A
Tryptophan 0.012mg 0.326mg 0%
Threonine 0.029mg 0.683mg 0%
Isoleucine 0.031mg 0.956mg 0%
Leucine 0.046mg 1.572mg 0%
Lysine 0.054mg 1.386mg 0%
Methionine 0.011mg 0.417mg 0%
Phenylalanine 0.032mg 0.924mg 0%
Valine 0.035mg 1.491mg 0%
Histidine 0.016mg 0.515mg 0%

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
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 WaterWater +1935.6%
Contains more ProteinProtein +1755%
Contains more FatsFats +19300%
Contains more CarbsCarbs +726.9%
Contains more OtherOther +375%

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
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 less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +46300%
Contains more Poly. FatPolyunsaturated fat +176780%

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. 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.