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  6. Pumpkin seeds vs. Carambola

Pumpkin seeds vs. Carambola — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and carambola

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus, while carambola has more vitamin C.
  • Pumpkin seeds cover your daily need for zinc, 93% more than carambola.
  • Pumpkin seeds contain 193 times more saturated fat than carambola. While pumpkin seeds contain 3.67g of saturated fat, carambola contains only 0.019g.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Carambola, (starfruit), raw.

Infographic

Pumpkin seeds vs Carambola 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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +2520%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +591%
Contains more IronIron +4037.5%
Contains more CopperCopper +403.6%
Contains more ZincZinc +8483.3%
Contains more PhosphorusPhosphorus +666.7%
Contains more ManganeseManganese +1240.5%
Contains less SodiumSodium -88.9%

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin B1Vitamin B1 +142.9%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B6Vitamin B6 +117.6%
Contains more Vitamin CVitamin C +11366.7%
Contains more Vitamin B3Vitamin B3 +28.3%
Contains more Vitamin B5Vitamin B5 +598.2%
Contains more FolateFolate +33.3%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Carambola DV% diff.
Zinc 10.3mg 0.12mg 93%
Fiber 18.4g 2.8g 62%
Copper 0.69mg 0.137mg 61%
Magnesium 262mg 10mg 60%
Polyunsaturated fat 8.844g 0.184g 58%
Iron 3.31mg 0.08mg 40%
Vitamin C 0.3mg 34.4mg 38%
Protein 18.55g 1.04g 35%
Fats 19.4g 0.33g 29%
Potassium 919mg 133mg 23%
Calories 446kcal 31kcal 21%
Manganese 0.496mg 0.037mg 20%
Saturated fat 3.67g 0.019g 17%
Carbs 53.75g 6.73g 16%
Monounsaturated fat 6.032g 0.03g 15%
Phosphorus 92mg 12mg 11%
Vitamin B5 0.056mg 0.391mg 7%
Calcium 55mg 3mg 5%
Vitamin B2 0.052mg 0.016mg 3%
Vitamin B1 0.034mg 0.014mg 2%
Vitamin B6 0.037mg 0.017mg 2%
Choline 7.6mg 1%
Folate 9µg 12µg 1%
Selenium 0.6µg 1%
Vitamin B3 0.286mg 0.367mg 1%
Vitamin E 0.15mg 1%
Sodium 18mg 2mg 1%
Net carbs 35.35g 3.93g N/A
Sugar 3.98g N/A
Vitamin A 3µg 3µg 0%
Tryptophan 0.326mg 0.008mg 0%
Threonine 0.683mg 0.044mg 0%
Isoleucine 0.956mg 0.044mg 0%
Leucine 1.572mg 0.077mg 0%
Lysine 1.386mg 0.077mg 0%
Methionine 0.417mg 0.021mg 0%
Phenylalanine 0.924mg 0.037mg 0%
Valine 1.491mg 0.05mg 0%
Histidine 0.515mg 0.008mg 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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +1683.7%
Contains more FatsFats +5778.8%
Contains more CarbsCarbs +698.7%
Contains more OtherOther +630.8%
Contains more WaterWater +1930.7%

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +20006.7%
Contains more Poly. FatPolyunsaturated fat +4706.5%
Contains less Sat. FatSaturated fat -99.5%

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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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.