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  6. Pumpkin seeds vs. Artichoke

Pumpkin seeds vs. Artichoke — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and artichoke

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and manganese; however, artichoke is richer in folate and vitamin C.
  • Pumpkin seeds cover your daily zinc needs 89% more than artichoke.
  • Artichoke has 102 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while artichoke has 0.036g.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Artichokes, (globe or french), raw.

Infographic

Pumpkin seeds vs Artichoke 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains more MagnesiumMagnesium +336.7%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +148.4%
Contains more IronIron +158.6%
Contains more CopperCopper +198.7%
Contains more ZincZinc +2002%
Contains less SodiumSodium -80.9%
Contains more ManganeseManganese +93.8%
~equal in Phosphorus ~90mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin CVitamin C +3800%
Contains more Vitamin B1Vitamin B1 +111.8%
Contains more Vitamin B2Vitamin B2 +26.9%
Contains more Vitamin B3Vitamin B3 +265.7%
Contains more Vitamin B5Vitamin B5 +503.6%
Contains more Vitamin B6Vitamin B6 +213.5%
Contains more FolateFolate +655.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Artichoke DV% diff.
Zinc 10.3mg 0.49mg 89%
Polyunsaturated fat 8.844g 0.064g 59%
Fiber 18.4g 5.4g 52%
Copper 0.69mg 0.231mg 51%
Magnesium 262mg 60mg 48%
Protein 18.55g 3.27g 31%
Fats 19.4g 0.15g 30%
Iron 3.31mg 1.28mg 25%
Calories 446kcal 47kcal 20%
Saturated fat 3.67g 0.036g 17%
Potassium 919mg 370mg 16%
Monounsaturated fat 6.032g 0.005g 15%
Folate 9µg 68µg 15%
Carbs 53.75g 10.51g 14%
Vitamin C 0.3mg 11.7mg 13%
Vitamin K 14.8µg 12%
Manganese 0.496mg 0.256mg 10%
Choline 34.4mg 6%
Vitamin B6 0.037mg 0.116mg 6%
Vitamin B5 0.056mg 0.338mg 6%
Vitamin B3 0.286mg 1.046mg 5%
Vitamin B1 0.034mg 0.072mg 3%
Sodium 18mg 94mg 3%
Vitamin B2 0.052mg 0.066mg 1%
Vitamin E 0.19mg 1%
Calcium 55mg 44mg 1%
Net carbs 35.35g 5.11g N/A
Sugar 0.99g N/A
Phosphorus 92mg 90mg 0%
Vitamin A 3µg 1µg 0%
Selenium 0.2µg 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
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
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more ProteinProtein +467.3%
Contains more FatsFats +12833.3%
Contains more CarbsCarbs +411.4%
Contains more OtherOther +236.3%
Contains more WaterWater +1787.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +120540%
Contains more Poly. FatPolyunsaturated fat +13718.8%
Contains less Sat. FatSaturated fat -99%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.