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, potassium, and iron; however, amaranth is higher in manganese, phosphorus, and vitamin B6.
- Pumpkin seeds cover your daily zinc needs 86% more than amaranth.
- Amaranth contains 9 times less fiber than pumpkin seeds. Pumpkin seeds contain 18.4g of fiber, while amaranth contains 2.1g.
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
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 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% |
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 | +∞% |
| 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 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% |
| Monounsaturated fat | 6.032g | 15% | |
| Iron | 3.31mg | 2.1mg | 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% |
| Sodium | 18mg | 6mg | 1% |
| Calcium | 55mg | 47mg | 1% |
| Vitamin B5 | 0.056mg | 1% | |
| Vitamin E | 0.19mg | 1% | |
| 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 OtherOther | +393.5% |
| Contains more WaterWater | +1570.2% |
