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  6. Pumpkin seeds vs. Blueberry pie

Pumpkin seeds vs. Blueberry pie — In-Depth Nutrition Comparison

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How are pumpkin seeds and blueberry pie different?

  • Pumpkin seeds are higher in zinc, copper, magnesium, iron, potassium, phosphorus, and manganese; however, blueberry pie is richer in vitamin B1 and vitamin B2.
  • Daily need coverage for vitamin B1 for blueberry pie is 12747% higher.
  • Pumpkin seeds contain 52 times more zinc than blueberry pie. While pumpkin seeds contain 10.3mg of zinc, blueberry pie contains only 0.2mg.
  • Pumpkin seeds have less sodium.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Pie, blueberry, prepared from recipe are the varieties used in this article.

Infographic

Pumpkin seeds vs Blueberry pie 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.
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 5.7% 2.1% 4.4% 46% 22% 5.5% 13% 24% 39% 40%
Contains more MagnesiumMagnesium +3175%
Contains more CalciumCalcium +685.7%
Contains more PotassiumPotassium +1738%
Contains more IronIron +169.1%
Contains more CopperCopper +929.9%
Contains more ZincZinc +5050%
Contains more PhosphorusPhosphorus +206.7%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +65.3%

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 2.3% 0.67% 0% 0% 38250% 30% 22% 7.4% 7.8% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin B1Vitamin B1 +449900%
Contains more Vitamin B2Vitamin B2 +153.8%
Contains more Vitamin B3Vitamin B3 +317.5%
Contains more Vitamin B5Vitamin B5 +121.4%
Contains more FolateFolate +155.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.034mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Blueberry pie DV% diff.
Vitamin B1 0.034mg 153mg 12747%
Zinc 10.3mg 0.2mg 92%
Fiber 18.4g 74%
Copper 0.69mg 0.067mg 69%
Magnesium 262mg 8mg 60%
Polyunsaturated fat 8.844g 3.08g 38%
Protein 18.55g 2.7g 32%
Potassium 919mg 50mg 26%
Iron 3.31mg 1.23mg 26%
Selenium 7.4µg 13%
Fats 19.4g 11.9g 12%
Calories 446kcal 245kcal 10%
Phosphorus 92mg 30mg 9%
Manganese 0.496mg 0.3mg 9%
Sodium 18mg 185mg 7%
Carbs 53.75g 33.5g 7%
Vitamin B3 0.286mg 1.194mg 6%
Vitamin B2 0.052mg 0.132mg 6%
Calcium 55mg 7mg 5%
Folate 9µg 23µg 4%
Saturated fat 3.67g 2.911g 3%
Monounsaturated fat 6.032g 5.121g 2%
Vitamin B5 0.056mg 0.124mg 1%
Vitamin C 0.3mg 0.7mg 0%
Net carbs 35.35g 33.5g N/A
Vitamin A 3µg 2µg 0%
Vitamin B6 0.037mg 0.034mg 0%
Tryptophan 0.326mg 0.029mg 0%
Threonine 0.683mg 0.073mg 0%
Isoleucine 0.956mg 0.09mg 0%
Leucine 1.572mg 0.179mg 0%
Lysine 1.386mg 0.057mg 0%
Methionine 0.417mg 0.046mg 0%
Phenylalanine 0.924mg 0.127mg 0%
Valine 1.491mg 0.108mg 0%
Histidine 0.515mg 0.056mg 0%

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
3% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 g
Contains more ProteinProtein +587%
Contains more FatsFats +63%
Contains more CarbsCarbs +60.4%
Contains more OtherOther +442.9%
Contains more WaterWater +1037.8%

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
26% 46% 28%
Saturated fat: Sat. Fat 2.911 g
Monounsaturated fat: Mono. Fat 5.121 g
Polyunsaturated fat: Poly. Fat 3.08 g
Contains more Mono. FatMonounsaturated fat +17.8%
Contains more Poly. FatPolyunsaturated fat +187.1%
Contains less Sat. FatSaturated fat -20.7%

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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. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.