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Pumpkin seed vs. Black pepper — In-Depth Nutrition Comparison

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Summary of differences between Pumpkin seed and Black pepper

  • Pumpkin seed has 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 of Manganese 533% more than Pumpkin seed.
  • Pumpkin seed contains 9 times more Zinc than Black pepper. While Pumpkin seed contains 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

Pumpkin seed vs Black pepper 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.
Contains more Magnesium +53.2%
Contains more Zinc +765.5%
Contains more Calcium +705.5%
Contains more Iron +193.4%
Contains more Phosphorus +71.7%
Contains more Potassium +44.6%
Contains more Copper +92.8%
Contains more Manganese +2471.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Contains more Magnesium +53.2%
Contains more Zinc +765.5%
Contains more Calcium +705.5%
Contains more Iron +193.4%
Contains more Phosphorus +71.7%
Contains more Potassium +44.6%
Contains more Copper +92.8%
Contains more Manganese +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 C +∞%
Contains more Vitamin A +782.3%
Contains more Vitamin B1 +217.6%
Contains more Vitamin B2 +246.2%
Contains more Vitamin B3 +299.7%
Contains more Vitamin B5 +2398.2%
Contains more Vitamin B6 +686.5%
Contains more Folate +88.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 7% 410%
Contains more Vitamin C +∞%
Contains more Vitamin A +782.3%
Contains more Vitamin B1 +217.6%
Contains more Vitamin B2 +246.2%
Contains more Vitamin B3 +299.7%
Contains more Vitamin B5 +2398.2%
Contains more Vitamin B6 +686.5%
Contains more Folate +88.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +78.5%
Contains more Fats +495.1%
Contains more Carbs +19%
Contains more Water +176.9%
Contains more Other +161.6%
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
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more Protein +78.5%
Contains more Fats +495.1%
Contains more Carbs +19%
Contains more Water +176.9%
Contains more Other +161.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +716.2%
Contains more Polyunsaturated fat +786.2%
Contains less Saturated Fat -62.1%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
Contains more Monounsaturated Fat +716.2%
Contains more Polyunsaturated fat +786.2%
Contains less Saturated 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.
Pumpkin seed Black pepper
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Black pepper Opinion
Net carbs 35.35g 38.65g Black pepper
Protein 18.55g 10.39g Pumpkin seed
Fats 19.4g 3.26g Pumpkin seed
Carbs 53.75g 63.95g Black pepper
Calories 446kcal 251kcal Pumpkin seed
Fructose 0.23g Black pepper
Sugar 0.64g Pumpkin seed
Fiber 18.4g 25.3g Black pepper
Calcium 55mg 443mg Black pepper
Iron 3.31mg 9.71mg Black pepper
Magnesium 262mg 171mg Pumpkin seed
Phosphorus 92mg 158mg Black pepper
Potassium 919mg 1329mg Black pepper
Sodium 18mg 20mg Pumpkin seed
Zinc 10.3mg 1.19mg Pumpkin seed
Copper 0.69mg 1.33mg Black pepper
Manganese 0.496mg 12.753mg Black pepper
Selenium 4.9µg Black pepper
Vitamin A 62IU 547IU Black pepper
Vitamin A RAE 3µg 27µg Black pepper
Vitamin E 1.04mg Black pepper
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.108mg Black pepper
Vitamin B2 0.052mg 0.18mg Black pepper
Vitamin B3 0.286mg 1.143mg Black pepper
Vitamin B5 0.056mg 1.399mg Black pepper
Vitamin B6 0.037mg 0.291mg Black pepper
Folate 9µg 17µg Black pepper
Choline 11.3mg Black pepper
Vitamin K 163.7µg Black pepper
Tryptophan 0.326mg 0.058mg Pumpkin seed
Threonine 0.683mg 0.244mg Pumpkin seed
Isoleucine 0.956mg 0.366mg Pumpkin seed
Leucine 1.572mg 1.014mg Pumpkin seed
Lysine 1.386mg 0.244mg Pumpkin seed
Methionine 0.417mg 0.096mg Pumpkin seed
Phenylalanine 0.924mg 0.446mg Pumpkin seed
Valine 1.491mg 0.547mg Pumpkin seed
Histidine 0.515mg 0.159mg Pumpkin seed
Saturated Fat 3.67g 1.392g Black pepper
Monounsaturated Fat 6.032g 0.739g Pumpkin seed
Polyunsaturated fat 8.844g 0.998g Pumpkin seed
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Black pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Pumpkin seed
56%
Black pepper
Minerals Daily Need Coverage Score
103%
Pumpkin seed
297%
Black pepper

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 2mg)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Black pepper
Black pepper is lower in Saturated Fat (difference - 2.278g)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.