Pumpkin seeds vs. Amaranth — In-Depth Nutrition Comparison
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A recap on the differences between pumpkin seeds and amaranth
- Pumpkin seeds have more zinc, fiber, copper, magnesium, protein, fats, potassium, iron, and carbs; however, amaranth is higher in manganese.
- Pumpkin seeds cover your daily zinc needs 86% more than amaranth.
- Amaranth contains 12 times less fats than pumpkin seeds. Pumpkin seeds contain 19.4g of fats, while amaranth contains 1.58g.
Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Amaranth grain, cooked.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +303.1% |
| Contains more CalciumCalcium | +17% |
| Contains more PotassiumPotassium | +580.7% |
| Contains more IronIron | +57.6% |
| Contains more CopperCopper | +363.1% |
| Contains more ZincZinc | +1097.7% |
| Contains more PhosphorusPhosphorus | +60.9% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +72.2% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +126.7% |
| Contains more Vitamin B2Vitamin B2 | +136.4% |
| Contains more Vitamin B3Vitamin B3 | +21.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +205.4% |
| Contains more FolateFolate | +144.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.86mg | 86% |
| Fiber | 18.4g | 2.1g | 65% |
| Copper | 0.69mg | 0.149mg | 60% |
| Polyunsaturated fat | 8.844g | 59% | |
| Magnesium | 262mg | 65mg | 47% |
| Protein | 18.55g | 3.8g | 30% |
| Fats | 19.4g | 1.58g | 27% |
| Potassium | 919mg | 135mg | 23% |
| Calories | 446kcal | 102kcal | 17% |
| Saturated fat | 3.67g | 17% | |
| Manganese | 0.496mg | 0.854mg | 16% |
| Iron | 3.31mg | 2.1mg | 15% |
| Monounsaturated fat | 6.032g | 15% | |
| Carbs | 53.75g | 18.69g | 12% |
| Selenium | 5.5µg | 10% | |
| Phosphorus | 92mg | 148mg | 8% |
| Starch | 16.23g | 7% | |
| Vitamin B6 | 0.037mg | 0.113mg | 6% |
| Folate | 9µg | 22µg | 3% |
| Vitamin B1 | 0.034mg | 0.015mg | 2% |
| Vitamin B2 | 0.052mg | 0.022mg | 2% |
| Calcium | 55mg | 47mg | 1% |
| Sodium | 18mg | 6mg | 1% |
| Vitamin E | 0.19mg | 1% | |
| Vitamin B5 | 0.056mg | 1% | |
| Protein per 100 calories | 4.2g | 3.7g | N/A |
| Calories per 10 g protein | 240kcal | 268kcal | N/A |
| Weight per 100 calories | 22g | 98g | N/A |
| Unsaturated / Saturated Fat ratio | 4.1 | N/A | |
| Vitamin C | 0.3mg | 0% | |
| Net carbs | 35.35g | 16.59g | N/A |
| Vitamin A | 3µg | 0% | |
| Vitamin B3 | 0.286mg | 0.235mg | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
| Contains more ProteinProtein | +388.2% |
| Contains more FatsFats | +1127.8% |
| Contains more CarbsCarbs | +187.6% |
| Contains more WaterWater | +1570.2% |
