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Pumpkin seeds vs. Black tea — In-Depth Nutrition Comparison

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How are pumpkin seeds and black tea different?

  • Pumpkin seeds are higher than black tea in zinc, copper, fiber, magnesium, iron, potassium, phosphorus, manganese, and calcium.
  • Pumpkin seeds cover your daily need for zinc, 93% more than black tea.
  • Black tea is lower in saturated fat.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beverages, tea, black, brewed, prepared with tap water types were used in this article.

Infographic

Pumpkin seeds vs Black tea 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 2.1% 0% 3.3% 0.75% 3.3% 0.55% 0.43% 0.39% 29% 0%
Contains more MagnesiumMagnesium +8633.3%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +2383.8%
Contains more IronIron +16450%
Contains more CopperCopper +6800%
Contains more ZincZinc +51400%
Contains more PhosphorusPhosphorus +9100%
Contains more ManganeseManganese +126.5%
Contains less SodiumSodium -83.3%
~equal in Selenium ~0µg

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 0% 0% 0% 0% 0% 3.2% 0% 0.66% 0% 0% 0% 3.8% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +409.1%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +80%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0.3 g
Water: 99.7 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +17816.7%
Contains more OtherOther +∞%
Contains more WaterWater +2115.6%

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
29% 14% 57%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +603100%
Contains more Poly. FatPolyunsaturated fat +221000%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Black tea
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Black tea DV% diff.
Zinc 10.3mg 0.02mg 93%
Copper 0.69mg 0.01mg 76%
Fiber 18.4g 0g 74%
Magnesium 262mg 3mg 62%
Polyunsaturated fat 8.844g 0.004g 59%
Iron 3.31mg 0.02mg 41%
Protein 18.55g 0g 37%
Fats 19.4g 0g 30%
Potassium 919mg 37mg 26%
Calories 446kcal 1kcal 22%
Carbs 53.75g 0.3g 18%
Saturated fat 3.67g 0.002g 17%
Monounsaturated fat 6.032g 0.001g 15%
Phosphorus 92mg 1mg 13%
Manganese 0.496mg 0.219mg 12%
Calcium 55mg 0mg 6%
Caffeine 20mg 5%
Vitamin B1 0.034mg 0mg 3%
Vitamin B6 0.037mg 0mg 3%
Vitamin B2 0.052mg 0.014mg 3%
Vitamin B3 0.286mg 0mg 2%
Vitamin B5 0.056mg 0.011mg 1%
Folate 9µg 5µg 1%
Sodium 18mg 3mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0.3g N/A
Vitamin A 3µg 0µg 0%
Choline 0.4mg 0%
Tryptophan 0.326mg 0mg 0%
Threonine 0.683mg 0mg 0%
Isoleucine 0.956mg 0mg 0%
Leucine 1.572mg 0mg 0%
Lysine 1.386mg 0mg 0%
Methionine 0.417mg 0mg 0%
Phenylalanine 0.924mg 0mg 0%
Valine 1.491mg 0mg 0%
Histidine 0.515mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Black tea
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 seeds
1%
Black tea
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
4%
Black tea

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food is richer in vitamins?
Pumpkin seeds
Pumpkin seeds is relatively richer in vitamins
Which food contains less Sodium?
Black tea
Black tea contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Black tea
Black tea is lower in Saturated fat (difference - 3.668g)
Which food is lower in glycemic index?
Black tea
Black tea is lower in glycemic index (difference - 0)
Which food is cheaper?
Black tea
Black tea is cheaper (difference - $2)
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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Black tea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173227/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.