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  6. Pumpkin seeds vs. Caramel

Pumpkin seeds vs. Caramel — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and caramel?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, manganese, and potassium, yet caramel is higher in vitamin B2, vitamin B12, and vitamin B5.
  • Pumpkin seeds' daily need coverage for zinc is 90% more.

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

Infographic

Pumpkin seeds vs Caramel 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 12% 41% 19% 5.3% 6% 12% 49% 32% 1.4% 9.8%
Contains more MagnesiumMagnesium +1441.2%
Contains more PotassiumPotassium +329.4%
Contains more IronIron +2264.3%
Contains more CopperCopper +3733.3%
Contains more ZincZinc +2240.9%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +4409.1%
Contains more CalciumCalcium +150.9%
Contains more PhosphorusPhosphorus +23.9%

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%
Caramel
Caramel
10
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 1.3% 4% 9.2% 0% 26% 59% 2.8% 37% 13% 38% 4.5% 3% 4.4%
Contains more Vitamin B3Vitamin B3 +93.2%
Contains more FolateFolate +125%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +202.9%
Contains more Vitamin B2Vitamin B2 +392.3%
Contains more Vitamin B5Vitamin B5 +1007.1%
Contains more Vitamin B6Vitamin B6 +51.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Caramel DV% diff.
Zinc 10.3mg 0.44mg 90%
Copper 0.69mg 0.018mg 75%
Fiber 18.4g 0g 74%
Magnesium 262mg 17mg 58%
Iron 3.31mg 0.14mg 40%
Polyunsaturated fat 8.844g 3.478g 36%
Protein 18.55g 4.6g 28%
Manganese 0.496mg 0.011mg 21%
Potassium 919mg 214mg 21%
Fats 19.4g 8.1g 17%
Vitamin B2 0.052mg 0.256mg 16%
Vitamin B12 0µg 0.3µg 13%
Monounsaturated fat 6.032g 1.542g 11%
Vitamin B5 0.056mg 0.62mg 11%
Sodium 18mg 245mg 10%
Calcium 55mg 138mg 8%
Carbs 53.75g 77g 8%
Vitamin B1 0.034mg 0.103mg 6%
Saturated fat 3.67g 2.476g 5%
Calories 446kcal 382kcal 3%
Selenium 1.8µg 3%
Vitamin E 0.46mg 3%
Phosphorus 92mg 114mg 3%
Vitamin K 1.8µg 2%
Cholesterol 0mg 7mg 2%
Vitamin A 3µg 12µg 1%
Vitamin B3 0.286mg 0.148mg 1%
Vitamin B6 0.037mg 0.056mg 1%
Folate 9µg 4µg 1%
Choline 8mg 1%
Vitamin C 0.3mg 0.4mg 0%
Net carbs 35.35g 77g N/A
Sugar 65.5g N/A
Tryptophan 0.326mg 0.06mg 0%
Threonine 0.683mg 0.192mg 0%
Isoleucine 0.956mg 0.258mg 0%
Leucine 1.572mg 0.417mg 0%
Lysine 1.386mg 0.338mg 0%
Methionine 0.417mg 0.107mg 0%
Phenylalanine 0.924mg 0.205mg 0%
Valine 1.491mg 0.285mg 0%
Histidine 0.515mg 0.115mg 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
5% 8% 77% 9% 2%
Protein: 4.6 g
Fats: 8.1 g
Carbs: 77 g
Water: 8.5 g
Other: 1.8 g
Contains more ProteinProtein +303.3%
Contains more FatsFats +139.5%
Contains more OtherOther +111.1%
Contains more CarbsCarbs +43.3%
Contains more WaterWater +88.9%

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
33% 21% 46%
Saturated fat: Sat. Fat 2.476 g
Monounsaturated fat: Mono. Fat 1.542 g
Polyunsaturated fat: Poly. Fat 3.478 g
Contains more Mono. FatMonounsaturated fat +291.2%
Contains more Poly. FatPolyunsaturated fat +154.3%
Contains less Sat. FatSaturated fat -32.5%

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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. Caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167974/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.