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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.

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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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
111%
Pumpkin seed
62%
Black pepper
Carbohydrates
54%
Pumpkin seed
64%
Black pepper
Fats
90%
Pumpkin seed
15%
Black pepper

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Black pepper Opinion
Calories 446 251 Pumpkin seed
Protein 18.55 10.39 Pumpkin seed
Fats 19.4 3.26 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 63.95 Black pepper
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 9.71 Black pepper
Calcium 55 443 Black pepper
Potassium 919 1329 Black pepper
Magnesium 262 171 Pumpkin seed
Sugars 0.64 Pumpkin seed
Fiber 18.4 25.3 Black pepper
Copper 0.69 1.33 Black pepper
Zinc 10.3 1.19 Pumpkin seed
Starch
Phosphorus 92 158 Black pepper
Sodium 18 20 Pumpkin seed
Vitamin A 62 547 Black pepper
Vitamin E 1.04 Black pepper
Vitamin D 0 0
Vitamin B1 0.034 0.108 Black pepper
Vitamin B2 0.052 0.18 Black pepper
Vitamin B3 0.286 1.143 Black pepper
Vitamin B5 0.056 1.399 Black pepper
Vitamin B6 0.037 0.291 Black pepper
Vitamin B12 0 0
Vitamin K 163.7 Black pepper
Folate 9 17 Black pepper
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 1.392 Black pepper
Monounsaturated Fat 6.032 0.739 Pumpkin seed
Polyunsaturated fat 8.844 0.998 Pumpkin seed
Tryptophan 0.326 0.058 Pumpkin seed
Threonine 0.683 0.244 Pumpkin seed
Isoleucine 0.956 0.366 Pumpkin seed
Leucine 1.572 1.014 Pumpkin seed
Lysine 1.386 0.244 Pumpkin seed
Methionine 0.417 0.096 Pumpkin seed
Phenylalanine 0.924 0.446 Pumpkin seed
Valine 1.491 0.547 Pumpkin seed
Histidine 0.515 0.159 Pumpkin seed
Fructose 0.23 Black pepper

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 of 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.