Pumpkin seeds vs. Chardonnay — In-Depth Nutrition Comparison
Compare
Summary of differences between pumpkin seeds and chardonnay
- The amount of zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus in pumpkin seeds is higher than in chardonnay.
- Pumpkin seeds cover your daily need for zinc, 93% more than chardonnay.
These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Alcoholic beverage, wine, table, white, Chardonnay.
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.
| Contains more MagnesiumMagnesium | +2520% |
| Contains more CalciumCalcium | +511.1% |
| Contains more PotassiumPotassium | +1194.4% |
| Contains more IronIron | +1125.9% |
| Contains more CopperCopper | +17150% |
| Contains more ZincZinc | +8483.3% |
| Contains more PhosphorusPhosphorus | +411.1% |
| Contains more ManganeseManganese | +323.9% |
| Contains less SodiumSodium | -72.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +580% |
| Contains more Vitamin B2Vitamin B2 | +246.7% |
| Contains more Vitamin B3Vitamin B3 | +164.8% |
| Contains more Vitamin B5Vitamin B5 | +24.4% |
| Contains more FolateFolate | +800% |
| Contains more Vitamin B6Vitamin B6 | +35.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.12mg | 93% |
| Copper | 0.69mg | 0.004mg | 76% |
| Fiber | 18.4g | 0g | 74% |
| Magnesium | 262mg | 10mg | 60% |
| Polyunsaturated fat | 8.844g | 59% | |
| Iron | 3.31mg | 0.27mg | 38% |
| Protein | 18.55g | 0.07g | 37% |
| Fats | 19.4g | 0g | 30% |
| Potassium | 919mg | 71mg | 25% |
| Calories | 446kcal | 84kcal | 18% |
| Carbs | 53.75g | 2.16g | 17% |
| Saturated fat | 3.67g | 17% | |
| Manganese | 0.496mg | 0.117mg | 16% |
| Monounsaturated fat | 6.032g | 15% | |
| Phosphorus | 92mg | 18mg | 11% |
| Calcium | 55mg | 9mg | 5% |
| Vitamin B2 | 0.052mg | 0.015mg | 3% |
| Vitamin B1 | 0.034mg | 0.005mg | 2% |
| Folate | 9µg | 1µg | 2% |
| Sodium | 18mg | 5mg | 1% |
| Vitamin B3 | 0.286mg | 0.108mg | 1% |
| Vitamin B6 | 0.037mg | 0.05mg | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 2.16g | N/A |
| Sugar | 0.96g | N/A | |
| Vitamin A | 3µg | 0% | |
| Selenium | 0.1µg | 0% | |
| Vitamin B5 | 0.056mg | 0.045mg | 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
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
0.07 g
Fats:
0 g
Carbs:
2.16 g
Water:
86.85 g
Other:
10.92 g
| Contains more ProteinProtein | +26400% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +2388.4% |
| Contains more WaterWater | +1830% |
| Contains more OtherOther | +187.4% |
