Pumpkin seeds vs. Black pepper — In-Depth Nutrition Comparison
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Summary of differences between pumpkin seeds and black pepper
- Pumpkin seeds have more zinc and magnesium, while black pepper has more manganese, iron, copper, calcium, fiber, vitamin B5, vitamin B6, and potassium.
- Black pepper covers your daily need for manganese, 533% more than pumpkin seeds.
- Pumpkin seeds contain 9 times more zinc than black pepper. While pumpkin seeds contain 10.3mg of zinc, black pepper contains only 1.19mg.
These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Spices, pepper, black.
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.
| Contains more MagnesiumMagnesium | +53.2% |
| Contains more ZincZinc | +765.5% |
| Contains less SodiumSodium | -10% |
| Contains more CalciumCalcium | +705.5% |
| Contains more PotassiumPotassium | +44.6% |
| Contains more IronIron | +193.4% |
| Contains more CopperCopper | +92.8% |
| Contains more PhosphorusPhosphorus | +71.7% |
| Contains more ManganeseManganese | +2471.2% |
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 | +800% |
| Contains more Vitamin B1Vitamin B1 | +217.6% |
| Contains more Vitamin B2Vitamin B2 | +246.2% |
| Contains more Vitamin B3Vitamin B3 | +299.7% |
| Contains more Vitamin B5Vitamin B5 | +2398.2% |
| Contains more Vitamin B6Vitamin B6 | +686.5% |
| Contains more FolateFolate | +88.9% |
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:
10.39 g
Fats:
3.26 g
Carbs:
63.95 g
Water:
12.46 g
Other:
9.94 g
| Contains more ProteinProtein | +78.5% |
| Contains more FatsFats | +495.1% |
| Contains more CarbsCarbs | +19% |
| Contains more WaterWater | +176.9% |
| Contains more OtherOther | +161.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
1.392 g
Monounsaturated fat:
Mono. Fat
0.739 g
Polyunsaturated fat:
Poly. Fat
0.998 g
| Contains more Mono. FatMonounsaturated fat | +716.2% |
| Contains more Poly. FatPolyunsaturated fat | +786.2% |
| Contains less Sat. FatSaturated fat | -62.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.496mg | 12.753mg | 533% |
| Vitamin K | 163.7µg | 136% | |
| Zinc | 10.3mg | 1.19mg | 83% |
| Iron | 3.31mg | 9.71mg | 80% |
| Copper | 0.69mg | 1.33mg | 71% |
| Polyunsaturated fat | 8.844g | 0.998g | 52% |
| Calcium | 55mg | 443mg | 39% |
| Fiber | 18.4g | 25.3g | 28% |
| Vitamin B5 | 0.056mg | 1.399mg | 27% |
| Fats | 19.4g | 3.26g | 25% |
| Magnesium | 262mg | 171mg | 22% |
| Vitamin B6 | 0.037mg | 0.291mg | 20% |
| Protein | 18.55g | 10.39g | 16% |
| Monounsaturated fat | 6.032g | 0.739g | 13% |
| Potassium | 919mg | 1329mg | 12% |
| Saturated fat | 3.67g | 1.392g | 10% |
| Calories | 446kcal | 251kcal | 10% |
| Vitamin B2 | 0.052mg | 0.18mg | 10% |
| Phosphorus | 92mg | 158mg | 9% |
| Selenium | 4.9µg | 9% | |
| Vitamin E | 1.04mg | 7% | |
| Vitamin B1 | 0.034mg | 0.108mg | 6% |
| Vitamin B3 | 0.286mg | 1.143mg | 5% |
| Vitamin A | 3µg | 27µg | 3% |
| Carbs | 53.75g | 63.95g | 3% |
| Choline | 11.3mg | 2% | |
| Folate | 9µg | 17µg | 2% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 38.65g | N/A |
| Sugar | 0.64g | N/A | |
| Sodium | 18mg | 20mg | 0% |
| Tryptophan | 0.326mg | 0.058mg | 0% |
| Threonine | 0.683mg | 0.244mg | 0% |
| Isoleucine | 0.956mg | 0.366mg | 0% |
| Leucine | 1.572mg | 1.014mg | 0% |
| Lysine | 1.386mg | 0.244mg | 0% |
| Methionine | 0.417mg | 0.096mg | 0% |
| Phenylalanine | 0.924mg | 0.446mg | 0% |
| Valine | 1.491mg | 0.547mg | 0% |
| Histidine | 0.515mg | 0.159mg | 0% |
| Fructose | 0.23g | 0% | |
| Omega-3 - ALA | 0.152g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
54%
Minerals Daily Need Coverage Score
103%
297%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 2mg)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.3)
Which food is lower in Saturated fat?
Black pepper is lower in Saturated fat (difference - 2.278g)
Which food is lower in glycemic index?
Black pepper is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)