Pumpkin seeds vs. Chestnut — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and chestnut

Pumpkin seeds have more zinc, magnesium, copper, and iron; however, chestnut has more vitamin C, manganese, vitamin B6, vitamin B1, and folate.
Daily need coverage for zinc for pumpkin seeds is 91% higher.
Chestnut has 14 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while chestnut has 0.26g.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Nuts, chestnuts, european, boiled, and steamed.

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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.

Pumpkin seeds

Chestnut

Contains more MagnesiumMagnesium	+385.2%
Contains more CalciumCalcium	+19.6%
Contains more PotassiumPotassium	+28.5%
Contains more IronIron	+91.3%
Contains more CopperCopper	+46.2%
Contains more ZincZinc	+4020%
Contains less SodiumSodium	-33.3%

Contains more ManganeseManganese

+72.2%

~equal in Phosphorus ~99mg

~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.

Pumpkin seeds

Chestnut

Contains more Vitamin AVitamin A

+200%

Contains more Vitamin CVitamin C	+8800%
Contains more Vitamin B1Vitamin B1	+335.3%
Contains more Vitamin B2Vitamin B2	+100%
Contains more Vitamin B3Vitamin B3	+155.6%
Contains more Vitamin B5Vitamin B5	+464.3%
Contains more Vitamin B6Vitamin B6	+529.7%
Contains more FolateFolate	+322.2%

~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			DV% diff.
Zinc	10.3mg	0.25mg	91%
Fiber	18.4g		74%
Polyunsaturated fat	8.844g	0.545g	55%
Magnesium	262mg	54mg	50%
Protein	18.55g	2g	33%
Vitamin C	0.3mg	26.7mg	29%
Fats	19.4g	1.38g	28%
Copper	0.69mg	0.472mg	24%
Iron	3.31mg	1.73mg	20%
Calories	446kcal	131kcal	16%
Manganese	0.496mg	0.854mg	16%
Saturated fat	3.67g	0.26g	16%
Vitamin B6	0.037mg	0.233mg	15%
Monounsaturated fat	6.032g	0.476g	14%
Vitamin B1	0.034mg	0.148mg	10%
Carbs	53.75g	27.76g	9%
Folate	9µg	38µg	7%
Potassium	919mg	715mg	6%
Vitamin B5	0.056mg	0.316mg	5%
Vitamin B2	0.052mg	0.104mg	4%
Vitamin B3	0.286mg	0.731mg	3%
Phosphorus	92mg	99mg	1%
Calcium	55mg	46mg	1%
Net carbs	35.35g	27.76g	N/A
Sodium	18mg	27mg	0%
Vitamin A	3µg	1µg	0%
Tryptophan	0.326mg	0.022mg	0%
Threonine	0.683mg	0.071mg	0%
Isoleucine	0.956mg	0.079mg	0%
Leucine	1.572mg	0.118mg	0%
Lysine	1.386mg	0.118mg	0%
Methionine	0.417mg	0.047mg	0%
Phenylalanine	0.924mg	0.084mg	0%
Valine	1.491mg	0.112mg	0%
Histidine	0.515mg	0.055mg	0%