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  6. Pumpkin seeds vs. Castanea crenata

Pumpkin seeds vs. Castanea crenata — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and castanea crenata

  • Pumpkin seeds have more zinc, magnesium, iron, potassium, and copper; however, castanea crenata is higher in manganese, vitamin C, vitamin B1, and vitamin B6.
  • Pumpkin seeds cover your daily zinc needs 84% more than castanea crenata.
  • Castanea crenata contains 47 times less saturated fat than pumpkin seeds. Pumpkin seeds contain 3.67g of saturated fat, while castanea crenata contains 0.078g.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Nuts, chestnuts, japanese, raw.

Infographic

Pumpkin seeds vs Castanea crenata 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 35% 9.3% 29% 54% 187% 30% 31% 1.8% 208% 0%
Contains more MagnesiumMagnesium +434.7%
Contains more CalciumCalcium +77.4%
Contains more PotassiumPotassium +179.3%
Contains more IronIron +128.3%
Contains more CopperCopper +22.8%
Contains more ZincZinc +836.4%
Contains more PhosphorusPhosphorus +27.8%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +220.8%
~equal in Selenium ~µg

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 88% 0.67% 0% 0% 86% 38% 28% 12% 65% 0% 0% 35% 0%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin CVitamin C +8666.7%
Contains more Vitamin B1Vitamin B1 +911.8%
Contains more Vitamin B2Vitamin B2 +213.5%
Contains more Vitamin B3Vitamin B3 +424.5%
Contains more Vitamin B5Vitamin B5 +267.9%
Contains more Vitamin B6Vitamin B6 +664.9%
Contains more FolateFolate +422.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Castanea crenata DV% diff.
Zinc 10.3mg 1.1mg 84%
Fiber 18.4g 74%
Polyunsaturated fat 8.844g 0.138g 58%
Magnesium 262mg 49mg 51%
Manganese 0.496mg 1.591mg 48%
Protein 18.55g 2.25g 33%
Fats 19.4g 0.53g 29%
Vitamin C 0.3mg 26.3mg 29%
Vitamin B1 0.034mg 0.344mg 26%
Iron 3.31mg 1.45mg 23%
Vitamin B6 0.037mg 0.283mg 19%
Potassium 919mg 329mg 17%
Saturated fat 3.67g 0.078g 16%
Calories 446kcal 154kcal 15%
Monounsaturated fat 6.032g 0.278g 14%
Copper 0.69mg 0.562mg 14%
Folate 9µg 47µg 10%
Vitamin B2 0.052mg 0.163mg 9%
Vitamin B3 0.286mg 1.5mg 8%
Carbs 53.75g 34.91g 6%
Phosphorus 92mg 72mg 3%
Vitamin B5 0.056mg 0.206mg 3%
Calcium 55mg 31mg 2%
Net carbs 35.35g 34.91g N/A
Sodium 18mg 14mg 0%
Vitamin A 3µg 2µg 0%
Tryptophan 0.326mg 0.032mg 0%
Threonine 0.683mg 0.09mg 0%
Isoleucine 0.956mg 0.111mg 0%
Leucine 1.572mg 0.139mg 0%
Lysine 1.386mg 0.147mg 0%
Methionine 0.417mg 0.054mg 0%
Phenylalanine 0.924mg 0.088mg 0%
Valine 1.491mg 0.134mg 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
2% 35% 61%
Protein: 2.25 g
Fats: 0.53 g
Carbs: 34.91 g
Water: 61.41 g
Other: 0.9 g
Contains more ProteinProtein +724.4%
Contains more FatsFats +3560.4%
Contains more CarbsCarbs +54%
Contains more OtherOther +322.2%
Contains more WaterWater +1264.7%

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
16% 56% 28%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.278 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains more Mono. FatMonounsaturated fat +2069.8%
Contains more Poly. FatPolyunsaturated fat +6308.7%
Contains less Sat. FatSaturated fat -97.9%

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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. Castanea crenata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169413/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.