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  6. Pumpkin seeds vs. Brown sugar

Pumpkin seeds vs. Brown sugar — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and brown sugar?

  • Pumpkin seeds are richer than brown sugar in zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 93% more.
  • The amount of saturated fat in brown sugar is lower.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Sugars, brown types in this article.

Infographic

Pumpkin seeds vs Brown sugar 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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +2811.1%
Contains more PotassiumPotassium +591%
Contains more IronIron +366.2%
Contains more CopperCopper +1368.1%
Contains more ZincZinc +34233.3%
Contains more PhosphorusPhosphorus +2200%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +675%
Contains more CalciumCalcium +50.9%

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% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +160%
Contains more FolateFolate +800%
Contains more Vitamin B5Vitamin B5 +135.7%
Contains more Vitamin B6Vitamin B6 +10.8%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Brown sugar DV% diff.
Zinc 10.3mg 0.03mg 93%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.047mg 71%
Magnesium 262mg 9mg 60%
Polyunsaturated fat 8.844g 0g 59%
Protein 18.55g 0.12g 37%
Iron 3.31mg 0.71mg 33%
Fats 19.4g 0g 30%
Potassium 919mg 133mg 23%
Manganese 0.496mg 0.064mg 19%
Saturated fat 3.67g 0g 17%
Monounsaturated fat 6.032g 0g 15%
Carbs 53.75g 98.09g 15%
Phosphorus 92mg 4mg 13%
Vitamin B2 0.052mg 0mg 4%
Calories 446kcal 380kcal 3%
Vitamin B1 0.034mg 0mg 3%
Calcium 55mg 83mg 3%
Folate 9µg 1µg 2%
Selenium 1.2µg 2%
Vitamin B5 0.056mg 0.132mg 2%
Fructose 1.11g 1%
Vitamin B3 0.286mg 0.11mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 98.09g N/A
Sugar 97.02g N/A
Sodium 18mg 28mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B6 0.037mg 0.041mg 0%
Choline 2.3mg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +15358.3%
Contains more FatsFats +∞%
Contains more WaterWater +235.8%
Contains more OtherOther +744.4%
Contains more CarbsCarbs +82.5%

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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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.