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  6. Pumpkin seeds vs. Béchamel sauce

Pumpkin seeds vs. Béchamel sauce — In-Depth Nutrition Comparison

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How are pumpkin seeds and béchamel sauce different?

  • Pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and manganese, while béchamel sauce is higher in vitamin B12 and vitamin B2.
  • Pumpkin seeds cover your daily need for zinc, 90% more than béchamel sauce.
  • Pumpkin seeds contain 184 times more fiber than béchamel sauce. Pumpkin seeds contain 18.4g of fiber, while béchamel sauce contains 0.1g.
  • Pumpkin seeds are lower in sodium.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Sauce, homemade, white, thin types were used in this article.

Infographic

Pumpkin seeds vs Béchamel sauce 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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more MagnesiumMagnesium +1646.7%
Contains more PotassiumPotassium +463.8%
Contains more IronIron +1476.2%
Contains more CopperCopper +5207.7%
Contains more ZincZinc +2352.4%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +1966.7%
Contains more CalciumCalcium +129.1%
~equal in Phosphorus ~101mg

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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin AVitamin A +2333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +61.8%
Contains more Vitamin B2Vitamin B2 +253.8%
Contains more Vitamin B5Vitamin B5 +505.4%
Contains more Vitamin B6Vitamin B6 +10.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~0.261mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Béchamel sauce DV% diff.
Zinc 10.3mg 0.42mg 90%
Copper 0.69mg 0.013mg 75%
Fiber 18.4g 0.1g 73%
Magnesium 262mg 15mg 59%
Polyunsaturated fat 8.844g 1.586g 48%
Iron 3.31mg 0.21mg 39%
Protein 18.55g 3.77g 30%
Potassium 919mg 163mg 22%
Manganese 0.496mg 0.024mg 21%
Fats 19.4g 6.73g 19%
Calories 446kcal 105kcal 17%
Carbs 53.75g 7.4g 15%
Vitamin B12 0µg 0.3µg 13%
Sodium 18mg 328mg 13%
Vitamin B2 0.052mg 0.184mg 10%
Monounsaturated fat 6.032g 2.67g 8%
Vitamin A 3µg 73µg 8%
Calcium 55mg 126mg 7%
Saturated fat 3.67g 2.152g 7%
Vitamin B5 0.056mg 0.339mg 6%
Selenium 3.3µg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Choline 14.1mg 3%
Cholesterol 0mg 8mg 3%
Vitamin B1 0.034mg 0.055mg 2%
Vitamin C 0.3mg 0.8mg 1%
Vitamin E 0.17mg 1%
Phosphorus 92mg 101mg 1%
Vitamin K 0.6µg 1%
Net carbs 35.35g 7.3g N/A
Sugar 4.78g N/A
Vitamin B3 0.286mg 0.261mg 0%
Vitamin B6 0.037mg 0.041mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.326mg 0.046mg 0%
Threonine 0.683mg 0.147mg 0%
Isoleucine 0.956mg 0.198mg 0%
Leucine 1.572mg 0.32mg 0%
Lysine 1.386mg 0.259mg 0%
Methionine 0.417mg 0.082mg 0%
Phenylalanine 0.924mg 0.157mg 0%
Valine 1.491mg 0.219mg 0%
Histidine 0.515mg 0.089mg 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
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more ProteinProtein +392%
Contains more FatsFats +188.3%
Contains more CarbsCarbs +626.4%
Contains more OtherOther +163.9%
Contains more WaterWater +1692.4%

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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains more Mono. FatMonounsaturated fat +125.9%
Contains more Poly. FatPolyunsaturated fat +457.6%
Contains less Sat. FatSaturated fat -41.4%

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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

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.