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  6. Pumpkin seeds vs. Avocado

Pumpkin seeds vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and avocadoes

  • Pumpkin seeds have more zinc, copper, magnesium, fiber, iron, manganese, and potassium; however, avocadoes are richer in vitamin B5, folate, and vitamin B6.
  • Pumpkin seeds cover your daily zinc needs 88% more than avocadoes.
  • Avocadoes have 9 times less magnesium than pumpkin seeds. Pumpkin seeds have 262mg of magnesium, while avocadoes have 29mg.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Avocados, raw, all commercial varieties.

Infographic

Pumpkin seeds vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +803.4%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +89.5%
Contains more IronIron +501.8%
Contains more CopperCopper +263.2%
Contains more ZincZinc +1509.4%
Contains more PhosphorusPhosphorus +76.9%
Contains more ManganeseManganese +249.3%
Contains less SodiumSodium -61.1%

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%
Avocado
Avocado
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +3233.3%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +97.1%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +507.7%
Contains more Vitamin B5Vitamin B5 +2380.4%
Contains more Vitamin B6Vitamin B6 +594.6%
Contains more FolateFolate +800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Avocado DV% diff.
Zinc 10.3mg 0.64mg 88%
Copper 0.69mg 0.19mg 56%
Magnesium 262mg 29mg 55%
Polyunsaturated fat 8.844g 1.816g 47%
Fiber 18.4g 6.7g 47%
Iron 3.31mg 0.55mg 35%
Protein 18.55g 2g 33%
Vitamin B5 0.056mg 1.389mg 27%
Vitamin K 21µg 18%
Folate 9µg 81µg 18%
Vitamin B6 0.037mg 0.257mg 17%
Manganese 0.496mg 0.142mg 15%
Carbs 53.75g 8.53g 15%
Calories 446kcal 160kcal 14%
Vitamin E 2.07mg 14%
Potassium 919mg 485mg 13%
Vitamin C 0.3mg 10mg 11%
Vitamin B3 0.286mg 1.738mg 9%
Monounsaturated fat 6.032g 9.799g 9%
Fats 19.4g 14.66g 7%
Saturated fat 3.67g 2.126g 7%
Vitamin B2 0.052mg 0.13mg 6%
Phosphorus 92mg 52mg 6%
Calcium 55mg 12mg 4%
Vitamin B1 0.034mg 0.067mg 3%
Choline 14.2mg 3%
Selenium 0.4µg 1%
Net carbs 35.35g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 18mg 7mg 0%
Vitamin A 3µg 7µg 0%
Tryptophan 0.326mg 0.025mg 0%
Threonine 0.683mg 0.073mg 0%
Isoleucine 0.956mg 0.084mg 0%
Leucine 1.572mg 0.143mg 0%
Lysine 1.386mg 0.132mg 0%
Methionine 0.417mg 0.038mg 0%
Phenylalanine 0.924mg 0.097mg 0%
Valine 1.491mg 0.107mg 0%
Histidine 0.515mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +827.5%
Contains more FatsFats +32.3%
Contains more CarbsCarbs +530.1%
Contains more OtherOther +140.5%
Contains more WaterWater +1527.3%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains more Poly. FatPolyunsaturated fat +387%
Contains less Sat. FatSaturated fat -42.1%
Contains more Mono. FatMonounsaturated fat +62.5%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.