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  6. Pumpkin seeds vs. Baby food

Pumpkin seeds vs. Baby food — In-Depth Nutrition Comparison

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How are pumpkin seeds and baby food different?

  • Pumpkin seeds are richer in zinc, fiber, copper, and magnesium, while baby food is higher in iron, vitamin B3, vitamin B2, vitamin B1, calcium, and phosphorus.
  • Baby food covers your daily need for iron, 552% more than pumpkin seeds.
  • Pumpkin seeds contain 4 times more zinc than baby food. Pumpkin seeds contain 10.3mg of zinc, while baby food contains 2.4mg.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Babyfood, cereal, mixed, dry fortified types were used in this article.

Infographic

Pumpkin seeds vs Baby food 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 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 71% 220% 39% 1781% 111% 65% 168% 0.39% 0% 141%
Contains more MagnesiumMagnesium +162%
Contains more PotassiumPotassium +110.3%
Contains more CopperCopper +106.6%
Contains more ZincZinc +329.2%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +1232.7%
Contains more IronIron +1335%
Contains more PhosphorusPhosphorus +326.1%
Contains less SodiumSodium -83.3%

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 7.7% 0.33% 74% 0% 610% 627% 651% 64% 44% 0% 3.8% 32% 13%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin CVitamin C +666.7%
Contains more Vitamin B1Vitamin B1 +7070.6%
Contains more Vitamin B2Vitamin B2 +5125%
Contains more Vitamin B3Vitamin B3 +12037.8%
Contains more Vitamin B5Vitamin B5 +1817.9%
Contains more Vitamin B6Vitamin B6 +410.8%
Contains more FolateFolate +377.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Baby food DV% diff.
Iron 3.31mg 47.5mg 552%
Vitamin B3 0.286mg 34.714mg 215%
Vitamin B2 0.052mg 2.717mg 205%
Vitamin B1 0.034mg 2.438mg 200%
Zinc 10.3mg 2.4mg 72%
Calcium 55mg 733mg 68%
Polyunsaturated fat 8.844g 1.697g 48%
Selenium 25.9µg 47%
Fiber 18.4g 7.5g 44%
Phosphorus 92mg 392mg 43%
Copper 0.69mg 0.334mg 40%
Magnesium 262mg 100mg 39%
Vitamin E 3.68mg 25%
Fats 19.4g 4.4g 23%
Manganese 0.496mg 22%
Vitamin B5 0.056mg 1.074mg 20%
Potassium 919mg 437mg 14%
Saturated fat 3.67g 0.769g 13%
Protein 18.55g 12.2g 13%
Vitamin B6 0.037mg 0.189mg 12%
Monounsaturated fat 6.032g 1.206g 12%
Folate 9µg 43µg 9%
Carbs 53.75g 73.4g 7%
Choline 23.2mg 4%
Calories 446kcal 379kcal 3%
Vitamin C 0.3mg 2.3mg 2%
Vitamin K 1.5µg 1%
Sodium 18mg 3mg 1%
Net carbs 35.35g 65.9g N/A
Sugar 0.87g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.326mg 0.158mg 0%
Threonine 0.683mg 0.4mg 0%
Isoleucine 0.956mg 0.477mg 0%
Leucine 1.572mg 1.041mg 0%
Lysine 1.386mg 0.404mg 0%
Methionine 0.417mg 0.24mg 0%
Phenylalanine 0.924mg 0.672mg 0%
Valine 1.491mg 0.653mg 0%
Histidine 0.515mg 0.286mg 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
12% 4% 73% 7% 3%
Protein: 12.2 g
Fats: 4.4 g
Carbs: 73.4 g
Water: 6.7 g
Other: 3.3 g
Contains more ProteinProtein +52%
Contains more FatsFats +340.9%
Contains more OtherOther +15.2%
Contains more CarbsCarbs +36.6%
Contains more WaterWater +48.9%

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
21% 33% 46%
Saturated fat: Sat. Fat 0.769 g
Monounsaturated fat: Mono. Fat 1.206 g
Polyunsaturated fat: Poly. Fat 1.697 g
Contains more Mono. FatMonounsaturated fat +400.2%
Contains more Poly. FatPolyunsaturated fat +421.2%
Contains less Sat. FatSaturated fat -79%

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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. Baby food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170964/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.