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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
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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" chart 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 Iron +193.4%
Contains more Calcium +705.5%
Contains more Potassium +44.6%
Contains more Copper +92.8%
Contains more Phosphorus +71.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 365% 133% 118% 123% 444% 33% 68% 3%
Contains more Magnesium +53.2%
Contains more Zinc +765.5%
Contains more Iron +193.4%
Contains more Calcium +705.5%
Contains more Potassium +44.6%
Contains more Copper +92.8%
Contains more Phosphorus +71.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 33% 21% 0% 27% 42% 22% 84% 68% 0% 410% 13%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 446kcal 251kcal Pumpkin seed
Protein 18.55g 10.39g Pumpkin seed
Fats 19.4g 3.26g Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Net carbs 35.35g 38.65g Black pepper
Carbs 53.75g 63.95g Black pepper
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.31mg 9.71mg Black pepper
Calcium 55mg 443mg Black pepper
Potassium 919mg 1329mg Black pepper
Magnesium 262mg 171mg Pumpkin seed
Sugar g 0.64g Pumpkin seed
Fiber 18.4g 25.3g Black pepper
Copper 0.69mg 1.33mg Black pepper
Zinc 10.3mg 1.19mg Pumpkin seed
Starch g g
Phosphorus 92mg 158mg Black pepper
Sodium 18mg 20mg Pumpkin seed
Vitamin A 62IU 547IU Black pepper
Vitamin E mg 1.04mg Black pepper
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K µg 163.7µg Black pepper
Folate 9µg 17µg Black pepper
Trans Fat g 0g 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
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
Fructose g 0.23g Black pepper

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
60
Black pepper
Mineral Summary Score
120
Pumpkin seed
160
Black pepper

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
62%
Black pepper
Carbohydrates
54%
Pumpkin seed
64%
Black pepper
Fats
90%
Pumpkin seed
15%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.